Pistachios vs Walnuts: Nutrition Showdown

Where is more calories, protein, carbs - what is more healthy?

Pistachios - calories, kcal, weight, nutrition
Pistachios - calories, kcal, weight, nutrition

Walnuts vs Pistachios: Nutrition Comparison

per 100gPistachiosWalnuts
Calories557 654
Carbohydrates27.97 g13.71 g
Fat44.44 g65.21 g
Dietary fiber10.3 g6.7 g
Protein20.6 g15.23 g
Calcium107 mg98 mg
Iron4.15 mg2.9 mg
Magnessium121 mg158 mg
Phosphorus376 mg346 mg
Potassium1025 mg441 mg
Sodium1 mg2 mg
Zink2.2 mg3.09 mg
Vitaminium B1 (Thiamine)0.87 mg0.341 mg
Vitaminium B2 (riboflavin)0.16 mg0.15 mg
Vitaminium B3 (Niacin)1.3 mg1.125 mg
Vitaminium B50.52 mg0.57 mg
Vitaminium B61.7 mg0.537 mg
Vitaminium B9 (Folic acid)51 mg98 mg
Vitaminium C5 mg1.3 mg
Vitaminium E22.6 mg20.83 mg
Beta karoten332 mg12 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%.


  • Calories557
  • Carbohydrates27.97 g
  • Fat44.44 g
  • Dietary fiber10.3 g
  • Protein20.6 g
Pistachios calories per:
| ounce | handfull | tablespoon | cup | half cup | handful without the hutshell

Calories source

  • 19% CARBS.
  • 14% PROTEIN
  • 67% FAT


  • Calories654
  • Carbohydrates13.71 g
  • Fat65.21 g
  • Dietary fiber6.7 g
  • Protein15.23 g
Walnuts calories per:
| 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
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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