Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pistachio vs Cashew - In-Depth Nutrition Comparison

Compare

How are Pistachio and Cashew different?

  • Pistachio is richer in Vitamin B6, Vitamin B1 and Fiber, while Cashew is higher in Copper, Magnesium, Iron, Zinc, Selenium, Manganese and Phosphorus.
  • Cashew covers your daily need of Copper 99% more than Pistachio.
  • Pistachio contains 4 times more Vitamin B6 than Cashew. Pistachio contains 1.7mg of Vitamin B6, while Cashew contains 0.417mg.

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

Infographic

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

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
:
2
Cashew
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%
Contains more Vitamin B5 +66.2%
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%
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%
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%
Contains more Vitamin B5 +66.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Pistachio
34
Cashew
Mineral Summary Score
132
Pistachio
209
Cashew

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 the food
Protein
121%
Pistachio
109%
Cashew
Carbohydrates
27%
Pistachio
30%
Cashew
Fats
209%
Pistachio
202%
Cashew

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Cashew
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

People also compare

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 contains less Sugars?
Cashew
Cashew contains less Sugars (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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pistachio Cashew Opinion
Calories 560 553 Pistachio
Protein 20.16 18.22 Pistachio
Fats 45.32 43.85 Pistachio
Vitamin C 5.6 0.5 Pistachio
Carbs 27.17 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 6.68 Cashew
Calcium 105 37 Pistachio
Potassium 1025 660 Pistachio
Magnesium 121 292 Cashew
Sugars 7.66 5.91 Cashew
Fiber 10.6 3.3 Pistachio
Copper 1.3 2.195 Cashew
Zinc 2.2 5.78 Cashew
Starch 1.67 23.49 Cashew
Phosphorus 490 593 Cashew
Sodium 1 12 Pistachio
Vitamin A 516 0 Pistachio
Vitamin E 2.86 0.9 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.423 Pistachio
Vitamin B2 0.16 0.058 Pistachio
Vitamin B3 1.3 1.062 Pistachio
Vitamin B5 0.52 0.864 Cashew
Vitamin B6 1.7 0.417 Pistachio
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 51 25 Pistachio
Trans Fat 0 Cashew
Saturated Fat 5.907 7.783 Pistachio
Monounsaturated Fat 23.257 23.797 Cashew
Polyunsaturated fat 14.38 7.845 Pistachio
Tryptophan 0.251 0.287 Cashew
Threonine 0.684 0.688 Cashew
Isoleucine 0.917 0.789 Pistachio
Leucine 1.604 1.472 Pistachio
Lysine 1.138 0.928 Pistachio
Methionine 0.36 0.362 Cashew
Phenylalanine 1.092 0.951 Pistachio
Valine 1.249 1.094 Pistachio
Histidine 0.512 0.456 Pistachio
Fructose 0.24 0.05 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.