Research highlights notable nutritional differences between pecans and peanuts, complicating the question of which is better for heart health. Pecans are especially rich in unsaturated fats, which are associated with lowering bad cholesterol and improving blood vessel function. They also contain powerful antioxidants such as gamma-tocopherol that may help reduce inflammation in the arteries.

Peanuts, however, stand out for their higher protein content and beneficial compounds such as resveratrol and arginine, which support improved blood flow. A typical serving of pecans contains significantly more fat, while peanuts provide more than double the protein found in pecans.

Both nuts share important benefits, including fiber and antioxidants that help reduce the risk of heart disease when eaten in moderation. Experts recommend about 28 grams per day, noting that the best choice depends on individual goals, and that combining both may offer the greatest overall benefit.