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Almond vs Pistachio - In-Depth Nutrition Comparison

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Important differences between Almond and Pistachio

  • Almond has more Vitamin E , Vitamin B2, Manganese, Magnesium, Calcium, and Vitamin B3, however Pistachio is richer in Vitamin B6, Vitamin B1, and Copper.
  • Almond's daily need coverage for Vitamin E is 152% more.
  • Almond contains 7 times more Vitamin B2 than Pistachio. Almond contains 1.138mg of Vitamin B2, while Pistachio contains 0.16mg.
  • Almond contains less Saturated Fat.

The food varieties used in the comparison are Nuts, almonds and Nuts, pistachio nuts, raw.

Infographic

Almond vs Pistachio infographic
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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
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Contains more Potassium +39.8%
Contains more Copper +26.1%
Equal in Iron - 3.92
Equal in Phosphorus - 490
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Contains more Potassium +39.8%
Contains more Copper +26.1%
Equal in Iron - 3.92
Equal in Phosphorus - 490
Equal in Sodium - 1

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
Almond
4
:
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Contains more Vitamin A +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +324.4%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +1140.9%
Contains more Folate +15.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Contains more Vitamin A +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +324.4%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +1140.9%
Contains more Folate +15.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Pistachio Opinion
Net carbs 9.05g 16.57g Pistachio
Protein 21.15g 20.16g Almond
Fats 49.93g 45.32g Almond
Carbs 21.55g 27.17g Pistachio
Calories 579kcal 560kcal Almond
Starch 0.72g 1.67g Pistachio
Fructose 0.11g 0.24g Pistachio
Sugar 4.35g 7.66g Almond
Fiber 12.5g 10.6g Almond
Calcium 269mg 105mg Almond
Iron 3.71mg 3.92mg Pistachio
Magnesium 270mg 121mg Almond
Phosphorus 481mg 490mg Pistachio
Potassium 733mg 1025mg Pistachio
Sodium 1mg 1mg
Zinc 3.12mg 2.2mg Almond
Copper 1.031mg 1.3mg Pistachio
Vitamin A 2IU 516IU Pistachio
Vitamin E 25.63mg 2.86mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.205mg 0.87mg Pistachio
Vitamin B2 1.138mg 0.16mg Almond
Vitamin B3 3.618mg 1.3mg Almond
Vitamin B5 0.471mg 0.52mg Pistachio
Vitamin B6 0.137mg 1.7mg Pistachio
Folate 44µg 51µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.251mg Pistachio
Threonine 0.601mg 0.684mg Pistachio
Isoleucine 0.751mg 0.917mg Pistachio
Leucine 1.473mg 1.604mg Pistachio
Lysine 0.568mg 1.138mg Pistachio
Methionine 0.157mg 0.36mg Pistachio
Phenylalanine 1.132mg 1.092mg Almond
Valine 0.855mg 1.249mg Pistachio
Histidine 0.539mg 0.512mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g 0g Pistachio
Saturated Fat 3.802g 5.907g Almond
Monounsaturated Fat 31.551g 23.257g Almond
Polyunsaturated fat 12.329g 14.38g Pistachio

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
71
Pistachio
Mineral Summary Score
139
Almond
132
Pistachio

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 food.
Protein
127%
Almond
121%
Pistachio
Carbohydrates
22%
Almond
27%
Pistachio
Fats
230%
Almond
209%
Pistachio

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.31g)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.105g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 28)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.