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.
Detailed nutritional comparison of cashews and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cashews src
Image of Pistachio src

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 12:21:67 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cashews Pistachio
Protein 12% 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 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 Cashews or Pistachio .

Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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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.