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Hazelnut vs. Pistachio — In-Depth Nutrition Comparison

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Differences between Hazelnut and Pistachio

  • Hazelnut is higher in Manganese, Vitamin E , Copper, Folate, Magnesium, and Iron, however, Pistachio is richer in Vitamin B6, Phosphorus, Vitamin B1, and Potassium.
  • Hazelnut's daily need coverage for Manganese is 216% higher.
  • Hazelnut has 5 times more Vitamin E than Pistachio. While Hazelnut has 15.03mg of Vitamin E , Pistachio has only 2.86mg.

The food types used in this comparison are Nuts, hazelnuts or filberts and Nuts, pistachio nuts, raw.

Infographic

Hazelnut vs Pistachio infographic
Infographic link

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.
Contains more Iron +19.9%
Contains more Magnesium +34.7%
Contains less Sodium -100%
Contains more Zinc +11.4%
Contains more Copper +32.7%
Contains more Manganese +414.6%
Contains more Phosphorus +69%
Contains more Potassium +50.7%
Contains more Selenium +191.7%
Equal in Calcium - 105
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 177% 117% 125% 60% 0% 67% 575% 806% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +19.9%
Contains more Magnesium +34.7%
Contains less Sodium -100%
Contains more Zinc +11.4%
Contains more Copper +32.7%
Contains more Manganese +414.6%
Contains more Phosphorus +69%
Contains more Potassium +50.7%
Contains more Selenium +191.7%
Equal in Calcium - 105

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.
:
Contains more Vitamin E +425.5%
Contains more Vitamin C +12.5%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +76.5%
Contains more Folate +121.6%
Contains more Vitamin A +2480%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +202%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
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 +425.5%
Contains more Vitamin C +12.5%
Contains more Vitamin B3 +38.5%
Contains more Vitamin B5 +76.5%
Contains more Folate +121.6%
Contains more Vitamin A +2480%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +202%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +34%
Contains more Water +21.5%
Contains more Protein +34.8%
Contains more Carbs +62.7%
Contains more Other +30.1%
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Fats +34%
Contains more Water +21.5%
Contains more Protein +34.8%
Contains more Carbs +62.7%
Contains more Other +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +81.6%
8% 79% 14%
Saturated Fat: 4.464 g
Monounsaturated Fat: 45.652 g
Polyunsaturated fat: 7.92 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -24.4%
Contains more Monounsaturated Fat +96.3%
Contains more Polyunsaturated fat +81.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +247.9%
Contains more Sucrose +63.6%
Contains more Glucose +357.1%
Contains more Fructose +242.9%
Contains more Maltose +∞%
10% 87%
Starch: 0.48 g
Sucrose: 4.2 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +247.9%
Contains more Sucrose +63.6%
Contains more Glucose +357.1%
Contains more Fructose +242.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hazelnut Pistachio
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Pistachio Opinion
Net carbs 7g 16.57g Pistachio
Protein 14.95g 20.16g Pistachio
Fats 60.75g 45.32g Hazelnut
Carbs 16.7g 27.17g Pistachio
Calories 628kcal 560kcal Hazelnut
Starch 0.48g 1.67g Pistachio
Fructose 0.07g 0.24g Pistachio
Sugar 4.34g 7.66g Hazelnut
Fiber 9.7g 10.6g Pistachio
Calcium 114mg 105mg Hazelnut
Iron 4.7mg 3.92mg Hazelnut
Magnesium 163mg 121mg Hazelnut
Phosphorus 290mg 490mg Pistachio
Potassium 680mg 1025mg Pistachio
Sodium 0mg 1mg Hazelnut
Zinc 2.45mg 2.2mg Hazelnut
Copper 1.725mg 1.3mg Hazelnut
Manganese 6.175mg 1.2mg Hazelnut
Selenium 2.4µg 7µg Pistachio
Vitamin A 20IU 516IU Pistachio
Vitamin A RAE 1µg 26µg Pistachio
Vitamin E 15.03mg 2.86mg Hazelnut
Vitamin C 6.3mg 5.6mg Hazelnut
Vitamin B1 0.643mg 0.87mg Pistachio
Vitamin B2 0.113mg 0.16mg Pistachio
Vitamin B3 1.8mg 1.3mg Hazelnut
Vitamin B5 0.918mg 0.52mg Hazelnut
Vitamin B6 0.563mg 1.7mg Pistachio
Folate 113µg 51µg Hazelnut
Vitamin K 14.2µg Hazelnut
Tryptophan 0.193mg 0.251mg Pistachio
Threonine 0.497mg 0.684mg Pistachio
Isoleucine 0.545mg 0.917mg Pistachio
Leucine 1.063mg 1.604mg Pistachio
Lysine 0.42mg 1.138mg Pistachio
Methionine 0.221mg 0.36mg Pistachio
Phenylalanine 0.663mg 1.092mg Pistachio
Valine 0.701mg 1.249mg Pistachio
Histidine 0.432mg 0.512mg Pistachio
Saturated Fat 4.464g 5.907g Hazelnut
Monounsaturated Fat 45.652g 23.257g Hazelnut
Polyunsaturated fat 7.92g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Hazelnut
71%
Pistachio
Minerals Daily Need Coverage Score
197%
Hazelnut
125%
Pistachio

Comparison summary

Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.6)
Which food is lower in Sugar?
Hazelnut
Hazelnut is lower in Sugar (difference - 3.32g)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Hazelnut
Hazelnut is lower in Saturated Fat (difference - 1.443g)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 13)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.