Hazelnuts vs Pistachios: Nutrition, Calories & Protein Compared


Hazelnuts vs Pistachios
Nutrition Facts
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Hazelnuts vs Pistachios 100g Compare
per 100g | Hazelnuts | Pistachios |
---|---|---|
Calories | 628 | 557 |
Carbohydrates | 16.7 g | 27.97 g |
Fat | 60.75 g | 44.44 g |
Dietary fiber | 9.7 g | 10.3 g |
Protein | 14.95 g | 20.6 g |
Calcium | 114 mg | 107 mg |
Iron | 4.7 mg | 4.15 mg |
Magnessium | 163 mg | 121 mg |
Phosphorus | 290 mg | 376 mg |
Potassium | 680 mg | 1025 mg |
Zink | 2.45 mg | 2.2 mg |
Vitaminium A | 20 µg | 553 µg |
Vitaminium B1 (Thiamine) | 0.643 mg | 0.87 mg |
Vitaminium B2 (riboflavin) | 0.113 mg | 0.16 mg |
Vitaminium B3 (Niacin) | 1.8 mg | 1.3 mg |
Vitaminium B5 | 0.918 mg | 0.52 mg |
Vitaminium B6 | 0.563 mg | 1.7 mg |
Vitaminium B9 (Folic acid) | 113 mg | 51 mg |
Vitaminium C | 6.3 mg | 5 mg |
Vitaminium E | 15 mg | 22.6 mg |
Beta karoten | 11 mg | 332 mg |
Discover the Nutty World of Hazelnuts and Pistachios
When it comes to nuts, each variety brings its own unique set of flavors, textures, and nutritional benefits to the table. Hazelnuts and pistachios are no exceptions, each with a rich history and a plethora of health benefits that make them stand out in the nut family. Before diving into the nitty-gritty of their nutritional profiles, let's indulge in some fascinating facts about these beloved nuts.
Did You Know?
- Hazelnuts are also known as filberts and have been cultivated for over 5,000 years, playing a significant role in human diets since ancient times. They're not just tasty; hazelnuts have also been associated with mystical and medicinal properties throughout history.
- Pistachios, with their distinct green color, are not only a treat for the taste buds but have been dubbed the "smiling nut" in Iran and the "happy nut" in China. They're one of the oldest flowering nut trees, and are mentioned in the Old Testament, highlighting their long-standing presence in human culture.
Nutritional Nuggets: A Quick Comparison
When it comes to nutritional content, both hazelnuts and pistachios pack a punch in their compact forms. Hazelnuts are a powerhouse of energy, containing 628 calories per 100 grams, with a substantial fat content of 60.75 grams, primarily composed of monounsaturated fats which are good for heart health. They're also rich in dietary fiber (9.7g) and protein (14.95g), making them an excellent snack for energy and satiety.
Pistachios, on the other hand, are slightly lower in calories, with 557 calories per 100 grams, and have a lower fat content at 44.44 grams. However, they surpass hazelnuts in protein content (20.6g) and are a great source of dietary fiber (10.3g). Notably, pistachios are rich in antioxidants, including lutein and zeaxanthin, which are essential for eye health.
Minerals and Vitamins Galore
Both nuts are laden with vitamins and minerals but in varying proportions. Hazelnuts excel in providing vitamin E (15mg), crucial for skin health and immunity, and have a good amount of magnesium (163mg), which plays a vital role in muscle function and bone health. They also offer a decent dose of calcium (114mg) and iron (4.7mg).
Pistachios stand out with their impressive vitamin B6 content (1.7mg), which is essential for brain health and metabolism. They also offer more potassium (1025mg) than hazelnuts, which is beneficial for heart health and blood pressure regulation. Additionally, pistachios contain a significant amount of vitamin A (553 IU), promoting good vision and immune function.
But What About the Taste and Usability?
Beyond their nutritional benefits, both hazelnuts and pistachios offer unique flavors and textures that make them versatile in culinary uses. Hazelnuts, with their sweet and rich flavor, are a favorite in chocolates, desserts, and coffee flavors. They're also ground into a paste to make the beloved spread, Nutella.
Pistachios, with their slightly sweet and savory profile, are not only enjoyed as a snack but are also used to add a crunch and color to various dishes, including salads, desserts, and even as a crust for meats. Their vibrant green color also makes them a visually appealing garnish.
The Bottom Line
Choosing between hazelnuts and pistachios might come down to personal preference in taste and intended culinary use. However, both nuts are nutritional powerhouses that can enrich your diet. Whether you're reaching for a handful of hazelnuts to boost your vitamin E intake or snacking on pistachios to get more vitamin B6, incorporating these nuts into your diet is a delicious way to support your health.
Remember, while nuts are packed with nutrients, they are also high in calories, so moderation is key. Enjoy the crunchy goodness of hazelnuts and pistachios as part of a balanced diet, and revel in the flavors and health benefits they bring to your meals and snacks.
Hazelnuts 100g
628kcalCalories source
- 10% CARBS.
- 9% PROTEIN
- 81% FAT
Pistachios 100g
557kcalCalories source
- 19% CARBS
- 14% PROTEIN
- 67% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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