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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
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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 Iron +19.9%
Contains more Magnesium +34.7%
Contains more Copper +32.7%
Contains more Zinc +11.4%
Contains less Sodium -100%
Contains more Potassium +50.7%
Contains more Phosphorus +69%
Equal in Calcium - 105
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Iron +19.9%
Contains more Magnesium +34.7%
Contains more Copper +32.7%
Contains more Zinc +11.4%
Contains less Sodium -100%
Contains more Potassium +50.7%
Contains more Phosphorus +69%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +12.5%
Contains more Vitamin E +425.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
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 C +12.5%
Contains more Vitamin E +425.5%
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 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
71
Hazelnut
71
Pistachio
Mineral Summary Score
144
Hazelnut
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
90%
Hazelnut
121%
Pistachio
Carbohydrates
17%
Hazelnut
27%
Pistachio
Fats
280%
Hazelnut
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.
Hazelnut Pistachio
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)
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.

All nutrients comparison - raw data values

Nutrient Hazelnut Pistachio Opinion
Calories 628 560 Hazelnut
Protein 14.95 20.16 Pistachio
Fats 60.75 45.32 Hazelnut
Vitamin C 6.3 5.6 Hazelnut
Carbs 16.7 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 4.7 3.92 Hazelnut
Calcium 114 105 Hazelnut
Potassium 680 1025 Pistachio
Magnesium 163 121 Hazelnut
Sugar 4.34 7.66 Hazelnut
Fiber 9.7 10.6 Pistachio
Copper 1.725 1.3 Hazelnut
Zinc 2.45 2.2 Hazelnut
Starch 0.48 1.67 Pistachio
Phosphorus 290 490 Pistachio
Sodium 0 1 Hazelnut
Vitamin A 20 516 Pistachio
Vitamin E 15.03 2.86 Hazelnut
Vitamin D 0 0
Vitamin B1 0.643 0.87 Pistachio
Vitamin B2 0.113 0.16 Pistachio
Vitamin B3 1.8 1.3 Hazelnut
Vitamin B5 0.918 0.52 Hazelnut
Vitamin B6 0.563 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 14.2 Hazelnut
Folate 113 51 Hazelnut
Trans Fat 0 Hazelnut
Saturated Fat 4.464 5.907 Hazelnut
Monounsaturated Fat 45.652 23.257 Hazelnut
Polyunsaturated fat 7.92 14.38 Pistachio
Tryptophan 0.193 0.251 Pistachio
Threonine 0.497 0.684 Pistachio
Isoleucine 0.545 0.917 Pistachio
Leucine 1.063 1.604 Pistachio
Lysine 0.42 1.138 Pistachio
Methionine 0.221 0.36 Pistachio
Phenylalanine 0.663 1.092 Pistachio
Valine 0.701 1.249 Pistachio
Histidine 0.432 0.512 Pistachio
Fructose 0.07 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. 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.