Almonds vs. Pistachio
Nutrition comparison of Almonds and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and pistachio:
- Both pistachio and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Pistachio has more thiamin and Vitamin B6, however, almond contains more riboflavin and niacin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and almonds are high in calories. Pistachio is very similar to pistachio for calories - pistachio has 572 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to pistachio for protein. Almonds has a macronutrient ratio of 14:14:73 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Pistachio | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 14% | 19% |
| Fat | 73% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Almond has 24% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both pistachio and almonds are high in dietary fiber. Almond has 21% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Pistachio and almonds contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both pistachio and almonds are high in protein. Pistachio is very similar to pistachio for protein - pistachio has 21.1g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and almond has 33% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and pistachio are low in trans fat - almond has 0.02g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than almond - pistachio has 3mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than almond - pistachio has 13ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 10 times more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than almond - pistachio has 13.2ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, almond contains more riboflavin and niacin. Both almonds and pistachio contain significant amounts of pantothenic acid and folate.
| Almonds | Pistachio | |
|---|---|---|
| Thiamin | 0.205 MG | 0.695 MG |
| Riboflavin | 1.138 MG | 0.234 MG |
| Niacin | 3.618 MG | 1.373 MG |
| Pantothenic acid | 0.471 MG | 0.513 MG |
| Vitamin B6 | 0.137 MG | 1.122 MG |
| Folate | 44 UG | 51 UG |
Minerals
calcium
Both pistachio and almonds are high in calcium. Almond has 151% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both pistachio and almonds are high in iron. Pistachio has a little more iron (9%) than almond by weight - pistachio has 4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both pistachio and almonds are high in potassium. Pistachio has 37% more potassium than almond - pistachio has 1007mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almonds | Pistachio | |
|---|---|---|
| beta-carotene | 1 UG | 159 UG |
| lutein + zeaxanthin | 1 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.212 G |
| Total | 0.003 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both almonds and pistachio contain significant amounts of linoleic acid.
| Almonds | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 12.324 G | 13.125 G |
| Total | 12.324 G | 13.13 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Pistachio g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or almonds contain more calories in 100 grams?Both pistachio and almonds are high in calories. Pistachio is quite similar to pistachio for calories - pistachio has 572 calories in 100g and almond has 579 calories.
Does pistachio or almonds contain more calcium?
Both pistachio and almonds are high in calcium. Almond has 150% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and almond has 269mg of calcium.
Does pistachio or almonds contain more iron?
Both pistachio and almonds are high in iron. Pistachio has a little more iron ( 10%) than almond by weight - pistachio has 4mg of iron in 100 grams and almond has 3.7mg of iron.
Does pistachio or almonds contain more potassium?
Both pistachio and almonds are high in potassium. Pistachio has 40% more potassium than almond - pistachio has 1007mg of potassium in 100 grams and almond has 733mg of potassium.