Pistachio vs. Walnut
Nutrition comparison of Pistachio and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and walnut:
- Both pistachio and walnut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pistachio has more thiamin and Vitamin B6.
- Walnut has 52% less carbohydrates than pistachio.
- Walnut has 66% less sugar than pistachio.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and walnut are high in calories. Walnut has 14% more calories than pistachio - pistachio has 572 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, pistachio is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Walnut | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 19% | 8% |
| Fat | 68% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 52% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both pistachio and walnut are high in dietary fiber. Pistachio has 54% more dietary fiber than walnut - pistachio has 10.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Walnut has 66% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both pistachio and walnut are high in protein. Pistachio has 38% more protein than walnut - pistachio has 21.1g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both pistachio and walnut are high in saturated fat. Pistachio is very similar to pistachio for saturated fat - pistachio has 5.6g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Pistachio and walnut contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Pistachio and walnut contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and walnut has 1ug of Vitamin A.
Vitamin E
Pistachio has 210% more Vitamin E than walnut - pistachio has 2.2mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Pistachio and walnut contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6. Both pistachio and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pistachio | Walnut | |
|---|---|---|
| Thiamin | 0.695 MG | 0.341 MG |
| Riboflavin | 0.234 MG | 0.15 MG |
| Niacin | 1.373 MG | 1.125 MG |
| Pantothenic acid | 0.513 MG | 0.57 MG |
| Vitamin B6 | 1.122 MG | 0.537 MG |
| Folate | 51 UG | 98 UG |
Minerals
calcium
Both pistachio and walnut are high in calcium. Pistachio has a little more calcium (9%) than walnut by weight - pistachio has 107mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both pistachio and walnut are high in iron. Pistachio has 38% more iron than walnut - pistachio has 4mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both pistachio and walnut are high in potassium. Pistachio has 128% more potassium than walnut - pistachio has 1007mg of potassium per 100 grams and walnut has 441mg 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,
| Pistachio | Walnut | |
|---|---|---|
| beta-carotene | 159 UG | 12 UG |
| lutein + zeaxanthin | 1160 UG | 9 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Pistachio | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 9.08 G |
| Total | 0.212 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than pistachio per 100 grams.
| Pistachio | Walnut | |
|---|---|---|
| other omega 6 | 0.033 G | 0.063 G |
| linoleic acid | 13.125 G | 38.093 G |
| Total | 13.158 G | 38.156 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.
Pistachio g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 walnut contain more calories in 100 grams?Both pistachio and walnut are high in calories. Walnut has 10% more calories than pistachio - pistachio has 572 calories in 100g and walnut has 654 calories.
Does pistachio or walnut contain more calcium?
Both pistachio and walnut are high in calcium. Pistachio has a little more calcium ( 10%) than walnut by weight - pistachio has 107mg of calcium in 100 grams and walnut has 98mg of calcium.
Does pistachio or walnut contain more iron?
Both pistachio and walnut are high in iron. Pistachio has 40% more iron than walnut - pistachio has 4mg of iron in 100 grams and walnut has 2.9mg of iron.
Does pistachio or walnut contain more potassium?
Both pistachio and walnut are high in potassium. Pistachio has 130% more potassium than walnut - pistachio has 1007mg of potassium in 100 grams and walnut has 441mg of potassium.