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Cashew vs Pistachio - In-Depth Nutrition Comparison

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How are Cashew and Pistachio different?

  • Cashew is richer in Copper, Magnesium, Iron, Zinc, Selenium, Manganese, and Phosphorus, while Pistachio is higher in Vitamin B6, Vitamin B1, and Fiber.
  • Cashew covers your daily need of Copper 99% more than Pistachio.
  • Cashew contains 3 times more Selenium than Pistachio. Cashew contains 19.9µg of Selenium, while Pistachio contains 7µg.

Nuts, cashew nuts, raw and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Cashew 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
Cashew
5
:
Contains more Iron +70.4%
Contains more Magnesium +141.3%
Contains more Copper +68.8%
Contains more Zinc +162.7%
Contains more Phosphorus +21%
Contains more Calcium +183.8%
Contains more Potassium +55.3%
Contains less Sodium -91.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Iron +70.4%
Contains more Magnesium +141.3%
Contains more Copper +68.8%
Contains more Zinc +162.7%
Contains more Phosphorus +21%
Contains more Calcium +183.8%
Contains more Potassium +55.3%
Contains less Sodium -91.7%

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
Cashew
2
:
Contains more Vitamin B5 +66.2%
Contains more Vitamin C +1020%
Contains more Vitamin A +∞%
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +175.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +307.7%
Contains more Folate +104%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin B5 +66.2%
Contains more Vitamin C +1020%
Contains more Vitamin A +∞%
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +175.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +307.7%
Contains more Folate +104%

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
34
Cashew
71
Pistachio
Mineral Summary Score
209
Cashew
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
109%
Cashew
121%
Pistachio
Carbohydrates
30%
Cashew
27%
Pistachio
Fats
202%
Cashew
209%
Pistachio

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.
Cashew Pistachio
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.876g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.75g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Cashew Pistachio Opinion
Calories 553 560 Pistachio
Protein 18.22 20.16 Pistachio
Fats 43.85 45.32 Pistachio
Vitamin C 0.5 5.6 Pistachio
Carbs 30.19 27.17 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 3.92 Cashew
Calcium 37 105 Pistachio
Potassium 660 1025 Pistachio
Magnesium 292 121 Cashew
Sugar 5.91 7.66 Cashew
Fiber 3.3 10.6 Pistachio
Copper 2.195 1.3 Cashew
Zinc 5.78 2.2 Cashew
Starch 23.49 1.67 Cashew
Phosphorus 593 490 Cashew
Sodium 12 1 Pistachio
Vitamin A 0 516 Pistachio
Vitamin E 0.9 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.423 0.87 Pistachio
Vitamin B2 0.058 0.16 Pistachio
Vitamin B3 1.062 1.3 Pistachio
Vitamin B5 0.864 0.52 Cashew
Vitamin B6 0.417 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 25 51 Pistachio
Trans Fat 0 Cashew
Saturated Fat 7.783 5.907 Pistachio
Monounsaturated Fat 23.797 23.257 Cashew
Polyunsaturated fat 7.845 14.38 Pistachio
Tryptophan 0.287 0.251 Cashew
Threonine 0.688 0.684 Cashew
Isoleucine 0.789 0.917 Pistachio
Leucine 1.472 1.604 Pistachio
Lysine 0.928 1.138 Pistachio
Methionine 0.362 0.36 Cashew
Phenylalanine 0.951 1.092 Pistachio
Valine 1.094 1.249 Pistachio
Histidine 0.456 0.512 Pistachio
Fructose 0.05 0.24 Pistachio

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.