Almonds vs. Pistachio — In-Depth Nutrition Comparison
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Important differences between almonds and pistachios
- Almonds have more vitamin E, vitamin B2, manganese, magnesium, calcium, and vitamin B3; however, pistachios are richer in vitamin B6, vitamin B1, and copper.
- Almonds' daily need coverage for vitamin E is 152% more.
- Almonds contain 7 times more vitamin B2 than pistachios. Almonds contain 1.138mg of vitamin B2, while pistachios contain 0.16mg.
- Almonds contain less saturated fat.
- Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of almonds is 0.
The food varieties used in the comparison are Nuts, almonds and Nuts, pistachio nuts, raw.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +123.1% |
| Contains more CalciumCalcium | +156.2% |
| Contains more ZincZinc | +41.8% |
| Contains more ManganeseManganese | +81.6% |
| Contains more PotassiumPotassium | +39.8% |
| Contains more CopperCopper | +26.1% |
| Contains more SeleniumSelenium | +70.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +796.2% |
| Contains more Vitamin B2Vitamin B2 | +611.3% |
| Contains more Vitamin B3Vitamin B3 | +178.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +324.4% |
| Contains more Vitamin B5Vitamin B5 | +10.4% |
| Contains more Vitamin B6Vitamin B6 | +1140.9% |
| Contains more FolateFolate | +15.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 2.86mg | 152% |
| Vitamin B6 | 0.137mg | 1.7mg | 120% |
| Vitamin B2 | 1.138mg | 0.16mg | 75% |
| Vitamin B1 | 0.205mg | 0.87mg | 55% |
| Manganese | 2.179mg | 1.2mg | 43% |
| Magnesium | 270mg | 121mg | 35% |
| Copper | 1.031mg | 1.3mg | 30% |
| Monounsaturated fat | 31.551g | 23.257g | 21% |
| Calcium | 269mg | 105mg | 16% |
| Vitamin B3 | 3.618mg | 1.3mg | 14% |
| Polyunsaturated fat | 12.329g | 14.38g | 14% |
| Saturated fat | 3.802g | 5.907g | 10% |
| Omega-6 (Linoleic acid) | 12.32g | 14.091g | 10% |
| Potassium | 733mg | 1025mg | 9% |
| Choline | 52.1mg | 9% | |
| Fiber | 12.5g | 10.6g | 8% |
| Zinc | 3.12mg | 2.2mg | 8% |
| Fats | 49.93g | 45.32g | 7% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Selenium | 4.1µg | 7µg | 5% |
| Iron | 3.71mg | 3.92mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Protein | 21.15g | 20.16g | 2% |
| Carbs | 21.55g | 27.17g | 2% |
| Folate | 44µg | 51µg | 2% |
| Calories | 579kcal | 560kcal | 1% |
| Phosphorus | 481mg | 490mg | 1% |
| Vitamin B5 | 0.471mg | 0.52mg | 1% |
| Protein per 100 calories | 3.7g | 3.6g | N/A |
| Calories per 10 g protein | 274kcal | 278kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 12 | 6.4 | N/A |
| Net carbs | 9.05g | 16.57g | N/A |
| Sugar | 4.35g | 7.66g | N/A |
| Starch | 0.72g | 1.67g | 0% |
| Sodium | 1mg | 1mg | 0% |
| Trans fat | 0.015g | 0g | N/A |
| Tryptophan | 0.211mg | 0.251mg | 0% |
| Threonine | 0.601mg | 0.684mg | 0% |
| Isoleucine | 0.751mg | 0.917mg | 0% |
| Leucine | 1.473mg | 1.604mg | 0% |
| Lysine | 0.568mg | 1.138mg | 0% |
| Methionine | 0.157mg | 0.36mg | 0% |
| Phenylalanine | 1.132mg | 1.092mg | 0% |
| Valine | 0.855mg | 1.249mg | 0% |
| Histidine | 0.539mg | 0.512mg | 0% |
| Fructose | 0.11g | 0.24g | 0% |
| Omega-3 (ALA) | 0.003g | 0% | |
| Omega-6 (Eicosadienoic acid) | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +26.1% |
~equal in
Protein
~20.16g
~equal in
Fats
~45.32g
~equal in
Water
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.6% |
| Contains more Mono. FatMonounsaturated fat | +35.7% |
| Contains more Poly. FatPolyunsaturated fat | +16.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +131.9% |
| Contains more SucroseSucrose | +73.9% |
| Contains more GlucoseGlucose | +88.2% |
| Contains more FructoseFructose | +118.2% |
| Contains more MaltoseMaltose | +325% |
~equal in
Lactose
~0g
