Peanuts vs. Pistachio
Nutrition comparison of Peanuts and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and pistachio:
- Both pistachio and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Pistachio has more thiamin and Vitamin B6, however, peanut contains more niacin.
- Pistachio is an excellent source of iron.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) 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 peanuts are high in calories. Pistachio is very similar to pistachio for calories - pistachio has 572 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in carbs and similar to pistachio for protein and fat. Peanuts has a macronutrient ratio of 16:14:71 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Pistachio | |
|---|---|---|
| Protein | 16% | 14% |
| Carbohydrates | 14% | 19% |
| Fat | 71% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut has 25% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both pistachio and peanuts are high in dietary fiber. Pistachio has 23% more dietary fiber than peanut - pistachio has 10.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Pistachio and peanuts contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both pistachio and peanuts are high in protein. Peanut has 16% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both pistachio and peanuts are high in saturated fat. Peanut has 37% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and pistachio are low in trans fat - peanut has 0.03g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than peanut - pistachio has 3mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than peanut - pistachio has 13ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 127% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than peanut - pistachio has 13.2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, peanut contains more niacin. Both peanuts and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.
| Peanuts | Pistachio | |
|---|---|---|
| Thiamin | 0.152 MG | 0.695 MG |
| Riboflavin | 0.197 MG | 0.234 MG |
| Niacin | 14.355 MG | 1.373 MG |
| Pantothenic acid | 1.011 MG | 0.513 MG |
| Vitamin B6 | 0.466 MG | 1.122 MG |
| Folate | 97 UG | 51 UG |
Minerals
calcium
Both pistachio and peanuts are high in calcium. Pistachio has 84% more calcium than peanut - pistachio has 107mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Pistachio is an excellent source of iron and it has 155% more iron than peanut - pistachio has 4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both pistachio and peanuts are high in potassium. Pistachio has 59% more potassium than peanut - pistachio has 1007mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.212 G |
| Total | 0.026 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and pistachio contain significant amounts of linoleic acid.
| Peanuts | Pistachio | |
|---|---|---|
| other omega 6 | 0.016 G | 0.005 G |
| linoleic acid | 9.715 G | 13.125 G |
| Total | 9.731 G | 13.13 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanuts or Pistachio .
Peanuts g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or peanuts contain more calories in 100 grams?Both pistachio and peanuts are high in calories. Pistachio is quite similar to pistachio for calories - pistachio has 572 calories in 100g and peanut has 587 calories.
Does pistachio or peanuts contain more calcium?
Both pistachio and peanuts are high in calcium. Pistachio has 80% more calcium than peanut - pistachio has 107mg of calcium in 100 grams and peanut has 58mg of calcium.
Does pistachio or peanuts contain more iron?
Pistachio is an abundant source of iron and it has 160% more iron than peanut - pistachio has 4mg of iron in 100 grams and peanut has 1.6mg of iron.
Does pistachio or peanuts contain more potassium?
Both pistachio and peanuts are high in potassium. Pistachio has 60% more potassium than peanut - pistachio has 1007mg of potassium in 100 grams and peanut has 634mg of potassium.