Cashews vs. Pistachio
Nutrition comparison of Cashews and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and pistachio:
- Both cashews and pistachio are high in calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pistachio has more riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and pistachio are high in calories. Cashew is very similar to cashew for calories - cashew has 553 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, cashews is similar to pistachio for protein, carbs and fat. Cashews has a macronutrient ratio of 13:21:67 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Pistachio | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 19% |
| Fat | 67% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Cashews and pistachio contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both cashews and pistachio are high in dietary fiber. Pistachio has 212% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Cashews and pistachio contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both cashews and pistachio are high in protein. Pistachio has 16% more protein than cashew - cashew has 18.2g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both cashews and pistachio are high in saturated fat. Cashew has 38% more saturated fat than pistachio - cashew has 7.8g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has 500% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than cashew - pistachio has 13ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and pistachio contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Cashew has 158% more Vitamin K than pistachio - cashew has 34.1ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more riboflavin, Vitamin B6 and folate. Both cashews and pistachio contain significant amounts of thiamin, niacin and pantothenic acid.
| Cashews | Pistachio | |
|---|---|---|
| Thiamin | 0.423 MG | 0.695 MG |
| Riboflavin | 0.058 MG | 0.234 MG |
| Niacin | 1.062 MG | 1.373 MG |
| Pantothenic acid | 0.864 MG | 0.513 MG |
| Vitamin B6 | 0.417 MG | 1.122 MG |
| Folate | 25 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 189% more calcium than cashew - cashew has 37mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both cashews and pistachio are high in iron. Cashew has 66% more iron than pistachio - cashew has 6.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both cashews and pistachio are high in potassium. Pistachio has 53% more potassium than cashew - cashew has 660mg of potassium per 100 grams and pistachio has 1007mg 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,
| Cashews | Pistachio | |
|---|---|---|
| lutein + zeaxanthin | 22 UG | 1160 UG |
| beta-carotene | ~ | 159 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.212 G |
| Total | 0.062 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both cashews and pistachio contain significant amounts of linoleic acid.
| Cashews | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 7.782 G | 13.125 G |
| Total | 7.782 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.
Cashews 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 cashews or pistachio contain more calories in 100 grams?Both cashews and pistachio are high in calories. Cashew is quite similar to cashew for calories - cashew has 553 calories in 100g and pistachio has 572 calories.
Does cashews or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 190% more calcium than cashew - cashew has 37mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does cashews or pistachio contain more iron?
Both cashews and pistachio are high in iron. Cashew has 70% more iron than pistachio - cashew has 6.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does cashews or pistachio contain more potassium?
Both cashews and pistachio are high in potassium. Pistachio has 50% more potassium than cashew - cashew has 660mg of potassium in 100 grams and pistachio has 1007mg of potassium.