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Pistachio vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 5.05g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 0.219g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Walnut
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
49
Pistachio
20
Walnut
Mineral Summary Score
83
Pistachio
80
Walnut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Walnut
Contains more Iron +34.7%
Contains more Potassium +132.4%
Contains more Phosphorus +41.6%
Contains less Sodium -50%
Contains more Magnesium +30.6%
Contains more Copper +22%
Contains more Zinc +40.5%
Equal in Calcium - 98
Contains more Iron +34.7%
Contains more Potassium +132.4%
Contains more Phosphorus +41.6%
Contains less Sodium -50%
Contains more Magnesium +30.6%
Contains more Copper +22%
Contains more Zinc +40.5%
Equal in Calcium - 98

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Walnut
Contains more Vitamin C +330.8%
Contains more Vitamin A +2480%
Contains more Vitamin E +308.6%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B6 +216.6%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B5 - 0.57
Contains more Vitamin C +330.8%
Contains more Vitamin A +2480%
Contains more Vitamin E +308.6%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B6 +216.6%
Equal in Vitamin B2 - 0.15
Equal in Vitamin B5 - 0.57

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
121%
Pistachio
91%
Walnut
Carbohydrates
27%
Pistachio
14%
Walnut
Fats
209%
Pistachio
301%
Walnut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pistachio Walnut Opinion
Calories 560 654 Walnut
Protein 20.16 15.23 Pistachio
Fats 45.32 65.21 Walnut
Vitamin C 5.6 1.3 Pistachio
Carbs 27.17 13.71 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 2.91 Pistachio
Calcium 105 98 Pistachio
Potassium 1025 441 Pistachio
Magnesium 121 158 Walnut
Sugars 7.66 2.61 Pistachio
Fiber 10.6 6.7 Pistachio
Copper 1.3 1.586 Walnut
Zinc 2.2 3.09 Walnut
Starch 1.67 0.06 Pistachio
Phosphorus 490 346 Pistachio
Sodium 1 2 Pistachio
Vitamin A 516 20 Pistachio
Vitamin E 2.86 0.7 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.341 Pistachio
Vitamin B2 0.16 0.15 Pistachio
Vitamin B3 1.3 1.125 Pistachio
Vitamin B5 0.52 0.57 Walnut
Vitamin B6 1.7 0.537 Pistachio
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat 0 Walnut
Saturated Fat 5.907 6.126 Pistachio
Monounsaturated Fat 23.257 8.933 Pistachio
Polyunsaturated fat 14.38 47.174 Walnut
Tryptophan 0.251 0.17 Pistachio
Threonine 0.684 0.596 Pistachio
Isoleucine 0.917 0.625 Pistachio
Leucine 1.604 1.17 Pistachio
Lysine 1.138 0.424 Pistachio
Methionine 0.36 0.236 Pistachio
Phenylalanine 1.092 0.711 Pistachio
Valine 1.249 0.753 Pistachio
Histidine 0.512 0.391 Pistachio
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.