Almonds vs. Pistachio — Health Impact and Nutrition Comparison

Minerals

Pistachio contains more potassium and copper. 100g of these pistachios can cover your daily need for potassium.

Almonds have more magnesium, calcium, and zinc than pistachio.

Both nuts have an equal level of iron, magnesium, and sodium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almonds

4

Pistachio

3

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%

~equal in Iron ~3.92mg

~equal in Phosphorus ~490mg

~equal in Sodium ~1mg

Vitamins

Pistachios have a higher amount of vitamins than almonds. They have 25 times more Vitamin A and 11 times more Vitamin B6.

Pistachios are also higher in Vitamin B6, B5, folate, and B1.

Despite that, almonds have more Vitamin E, B2, and B3 than pistachio.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Almonds

4

Pistachio

6

Contains more Vitamin EVitamin E	+796.2%
Contains more Vitamin B2Vitamin B2	+611.3%
Contains more Vitamin B3Vitamin B3	+178.3%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+25700%
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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

Protein and Fat

Both pistachio and almonds are rich in fats and protein. Almonds contain more monounsaturated fat, whereas pistachios contain more polyunsaturated fats.

Carbs

Both nuts have equal carbs; almonds have more fiber than pistachios.

Glycemic Index

Overall, nuts are low glycemic index food.

The glycemic index of pistachio is 28, whereas almonds have a glycemic index of 0.

Calories

Both nuts are rich in calories. Almonds have 579 calories per 100 g, whereas pistachio has 560 calories per 100 g.

Diabetes

Because of their unsaturated fats and fiber content, nuts are one of several foods that benefit people with type 2 diabetes.

According to the study, individuals with type 2 diabetes showed a 9% reduction in fasting blood sugar after eating 25 grams of pistachios twice a day [1].

Almonds in a diabetic patient's diet have been shown to improve insulin levels and glycemic control [2].

Cardiovascular Health.

Section reviewed by cardiologist Astghik Grigoryan

According to this study, almond intake may reduce diastolic blood pressure; however, there was no effect of almond consumption on systolic blood pressure. Unlike almonds, pistachio consumption may significantly decrease systolic blood pressure [3,4].

Almond and pistachio have peptides that may inhibit ACE enzymes, like ACE-inhibitor medications (Captopril, Lisinopril, etc.) [5,6].

Allergy

Pistachio and almond allergies are common in patients with tree pollen allergies. Itching, swelling, and burning in the mouth and throat are common symptoms.

If you are allergic to nuts, try to avoid eating tree nuts, even if you have only been diagnosed as allergic to one type [7].