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Pistachio vs Almond - In-Depth Nutrition Comparison

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Important differences between Pistachio and Almond

  • Pistachio has more Vitamin B6, Vitamin B1, and Copper, however Almond is richer in Vitamin E , Vitamin B2, Manganese, Magnesium, Calcium, and Vitamin B3.
  • Almond's daily need coverage for Vitamin E is 152% more.
  • Pistachio contains 12 times more Vitamin B6 than Almond. Pistachio contains 1.7mg of Vitamin B6, while Almond contains 0.137mg.
  • Almond contains less Saturated Fat.

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

Infographic

Pistachio vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +39.8%
Contains more Copper +26.1%
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Equal in Iron - 3.71
Equal in Phosphorus - 481
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Potassium +39.8%
Contains more Copper +26.1%
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Equal in Iron - 3.71
Equal in Phosphorus - 481
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
:
4
Almond
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%
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Equal in Vitamin B5 - 0.471
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%
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%
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%
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Equal in Vitamin B5 - 0.471

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Almond
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
71
Pistachio
82
Almond
Mineral Summary Score
132
Pistachio
139
Almond

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
121%
Pistachio
127%
Almond
Carbohydrates
27%
Pistachio
22%
Almond
Fats
209%
Pistachio
230%
Almond

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