Hazelnut vs. Pistachio
Nutrition comparison of Hazelnut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and pistachio:
- Both pistachio and hazelnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Hazelnut is an excellent source of Vitamin E.
- Pistachio has more thiamin.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) 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 hazelnut are high in calories. Hazelnut has 13% more calories than pistachio - pistachio has 572 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Hazelnut has a macronutrient ratio of 9:10:81 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Pistachio | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 10% | 19% |
| Fat | 81% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Hazelnut has 38% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both pistachio and hazelnut are high in dietary fiber. Pistachio has a little more dietary fiber (10%) than hazelnut by weight - pistachio has 10.3g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Pistachio and hazelnut contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Both pistachio and hazelnut are high in protein. Pistachio has 40% more protein than hazelnut - pistachio has 21.1g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and hazelnut has 20% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Pistachio and hazelnut contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Pistachio and hazelnut contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and hazelnut has 3ug of Vitamin A.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 604% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than hazelnut - pistachio has 13.2ug of Vitamin K per 100 grams and hazelnut does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin. Both hazelnut and pistachio contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Hazelnut | Pistachio | |
|---|---|---|
| Thiamin | 0.338 MG | 0.695 MG |
| Riboflavin | 0.123 MG | 0.234 MG |
| Niacin | 2.05 MG | 1.373 MG |
| Pantothenic acid | 0.923 MG | 0.513 MG |
| Vitamin B6 | 0.62 MG | 1.122 MG |
| Folate | 88 UG | 51 UG |
Minerals
calcium
Both pistachio and hazelnut are high in calcium. Hazelnut has 15% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both pistachio and hazelnut are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both pistachio and hazelnut are high in potassium. Pistachio has 33% more potassium than hazelnut - pistachio has 1007mg of potassium per 100 grams and hazelnut has 755mg 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,
| Hazelnut | Pistachio | |
|---|---|---|
| beta-carotene | 36 UG | 159 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | ~ | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.212 G |
| Total | 0.06 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both hazelnut and pistachio contain significant amounts of linoleic acid.
| Hazelnut | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 8.403 G | 13.125 G |
| Total | 8.403 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.
Hazelnut g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 hazelnut contain more calories in 100 grams?Both pistachio and hazelnut are high in calories. Hazelnut has 10% more calories than pistachio - pistachio has 572 calories in 100g and hazelnut has 646 calories.
Does pistachio or hazelnut contain more calcium?
Both pistachio and hazelnut are high in calcium. Hazelnut has 20% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does pistachio or hazelnut contain more iron?
Both pistachio and hazelnut are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does pistachio or hazelnut contain more potassium?
Both pistachio and hazelnut are high in potassium. Pistachio has 30% more potassium than hazelnut - pistachio has 1007mg of potassium in 100 grams and hazelnut has 755mg of potassium.