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.
Detailed nutritional comparison of pistachio and walnut 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Pistachio src
Image of Walnut src

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.

Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Walnut (Nuts, walnuts, english) .

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