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Pistachio vs Hazelnut - In-Depth Nutrition Comparison

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Differences between Pistachio and Hazelnut

  • Pistachio is higher in Vitamin B6, Phosphorus, Vitamin B1, and Potassium, however Hazelnut is richer in Manganese, Vitamin E , Copper, Folate, Magnesium, and Iron.
  • Hazelnut's daily need coverage for Manganese is 216% higher.
  • Pistachio has 3 times more Vitamin B6 than Hazelnut. While Pistachio has 1.7mg of Vitamin B6, Hazelnut has only 0.563mg.

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

Infographic

Pistachio vs Hazelnut 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 Phosphorus +69%
Contains more Potassium +50.7%
Contains more Iron +19.9%
Contains more Magnesium +34.7%
Contains less Sodium -100%
Contains more Zinc +11.4%
Contains more Copper +32.7%
Equal in Calcium - 114
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Contains more Phosphorus +69%
Contains more Potassium +50.7%
Contains more Iron +19.9%
Contains more Magnesium +34.7%
Contains less Sodium -100%
Contains more Zinc +11.4%
Contains more Copper +32.7%
Equal in Calcium - 114

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 A +2480%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +202%
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%
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 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +2480%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +41.6%
Contains more Vitamin B6 +202%
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%

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 Hazelnut
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 Pistachio Hazelnut Opinion
Net carbs 16.57g 7g Pistachio
Protein 20.16g 14.95g Pistachio
Fats 45.32g 60.75g Hazelnut
Carbs 27.17g 16.7g Pistachio
Calories 560kcal 628kcal Hazelnut
Starch 1.67g 0.48g Pistachio
Fructose 0.24g 0.07g Pistachio
Sugar 7.66g 4.34g Hazelnut
Fiber 10.6g 9.7g Pistachio
Calcium 105mg 114mg Hazelnut
Iron 3.92mg 4.7mg Hazelnut
Magnesium 121mg 163mg Hazelnut
Phosphorus 490mg 290mg Pistachio
Potassium 1025mg 680mg Pistachio
Sodium 1mg 0mg Hazelnut
Zinc 2.2mg 2.45mg Hazelnut
Copper 1.3mg 1.725mg Hazelnut
Vitamin A 516IU 20IU Pistachio
Vitamin E 2.86mg 15.03mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 6.3mg Hazelnut
Vitamin B1 0.87mg 0.643mg Pistachio
Vitamin B2 0.16mg 0.113mg Pistachio
Vitamin B3 1.3mg 1.8mg Hazelnut
Vitamin B5 0.52mg 0.918mg Hazelnut
Vitamin B6 1.7mg 0.563mg Pistachio
Folate 51µg 113µg Hazelnut
Vitamin B12 0µg 0µg
Vitamin K µg 14.2µg Hazelnut
Tryptophan 0.251mg 0.193mg Pistachio
Threonine 0.684mg 0.497mg Pistachio
Isoleucine 0.917mg 0.545mg Pistachio
Leucine 1.604mg 1.063mg Pistachio
Lysine 1.138mg 0.42mg Pistachio
Methionine 0.36mg 0.221mg Pistachio
Phenylalanine 1.092mg 0.663mg Pistachio
Valine 1.249mg 0.701mg Pistachio
Histidine 0.512mg 0.432mg Pistachio
Cholesterol 0mg 0mg
Trans Fat 0g g Hazelnut
Saturated Fat 5.907g 4.464g Hazelnut
Monounsaturated Fat 23.257g 45.652g Hazelnut
Polyunsaturated fat 14.38g 7.92g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Hazelnut
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
71
Hazelnut
Mineral Summary Score
132
Pistachio
144
Hazelnut

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
90%
Hazelnut
Carbohydrates
27%
Pistachio
17%
Hazelnut
Fats
209%
Pistachio
280%
Hazelnut

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

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