Pistachios vs Walnuts: Nutrition Showdown
Where is more calories, protein, carbs - what is more healthy?
Walnuts vs Pistachios: Nutrition Comparison
| per 100g | Pistachios | Walnuts |
|---|---|---|
| Calories | 557 | 654 |
| Carbohydrates | 27.97 g | 13.71 g |
| Fat | 44.44 g | 65.21 g |
| Dietary fiber | 10.3 g | 6.7 g |
| Protein | 20.6 g | 15.23 g |
| Calcium | 107 mg | 98 mg |
| Iron | 4.15 mg | 2.9 mg |
| Magnessium | 121 mg | 158 mg |
| Phosphorus | 376 mg | 346 mg |
| Potassium | 1025 mg | 441 mg |
| Sodium | 1 mg | 2 mg |
| Zink | 2.2 mg | 3.09 mg |
| Vitaminium B1 (Thiamine) | 0.87 mg | 0.341 mg |
| Vitaminium B2 (riboflavin) | 0.16 mg | 0.15 mg |
| Vitaminium B3 (Niacin) | 1.3 mg | 1.125 mg |
| Vitaminium B5 | 0.52 mg | 0.57 mg |
| Vitaminium B6 | 1.7 mg | 0.537 mg |
| Vitaminium B9 (Folic acid) | 51 mg | 98 mg |
| Vitaminium C | 5 mg | 1.3 mg |
| Vitaminium E | 22.6 mg | 20.83 mg |
| Beta karoten | 332 mg | 12 mg |
Less Calories in Pistachios
At first glance, you can see that in pistachios is less calories than in walnuts.
Pistachios has 557 kcal per 100g and walnuts 654 kcal per 100g so it is pretty easy to calculate that the difference is about 17%.
In pistachios and in walnuts most calories came from fat.
See tables below to compare pistachios with walnuts in details.
Pistachios And Walnuts Nutrition Difference
- Calories:
walnuts - 17% more than pistachios - Carbohydrates:
pistachios - 104% more than walnuts - Fat:
walnuts - 47% more than pistachios - Dietary fiber:
pistachios - 54% more than walnuts - Protein:
pistachios - 35% more than walnuts
More protein in pistachios
It is aslo easy to see see that in pistachios is more protein than in walnuts.
There is 15.23g per 100g of walnuts and 20.6g per 100g of pistachios so using simple math we can see that difference is about 35%.
More carbohydrates in pistachios
In pistachios is more carbohydrates than in walnuts.
There is 13.71g/100g of carbohydrates in walnuts and 27.97g/100g in pistachios so let me do the math for you again - difference is about 104%.
Less fat in pistachios
In pistachios is less fats than in walnuts.
The tables above show us that there is 65.21g/100g of fats in walnuts and 44.44g/100g in pistachios. In this case difference is about 47%.
Pistachios
557kcal- Calories557
- Carbohydrates27.97 g
- Fat44.44 g
- Dietary fiber10.3 g
- Protein20.6 g
100g | ounce | handfull | tablespoon | cup | half cup | handful without the hutshell
Calories source
- 19% CARBS.
- 14% PROTEIN
- 67% FAT
Walnuts
654kcal- Calories654
- Carbohydrates13.71 g
- Fat65.21 g
- Dietary fiber6.7 g
- Protein15.23 g
100g | ounce | single piece | handfull | cup | chopped | cup | half cup
Calories source
- 8% CARBS
- 9% PROTEIN
- 84% FAT
Vitamins: walnuts vs pistachios
- Vitaminium B1 (Thiamine):
pistachios - 155% more than walnuts - Vitaminium B2 (riboflavin):
pistachios - 7% more than walnuts - Vitaminium B3 (Niacin):
pistachios - 16% more than walnuts - Vitaminium B5:
walnuts - 10% more than pistachios - Vitaminium B6:
pistachios - 217% more than walnuts - Vitaminium B9 (Folic acid):
walnuts - 92% more than pistachios - Vitaminium C:
pistachios - 285% more than walnuts - Vitaminium E:
pistachios - 8% more than walnuts - Beta karoten:
pistachios - 2667% more than walnuts
Minerals: pistachios vs walnuts
- Calcium:
pistachios - 9% more than walnuts - Iron:
pistachios - 43% more than walnuts - Magnessium:
walnuts - 31% more than pistachios - Phosphorus:
pistachios - 9% more than walnuts - Potassium:
pistachios - 132% more than walnuts - Sodium:
walnuts - 100% more than pistachios - Zink:
walnuts - 40% more than pistachios
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Compares of walnuts
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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