Pistachio vs. Hazelnut — Health Impact and Nutrition Comparison
Summary
Pistachio is high in potassium, phosphorus, selenium, and vitamins A, B6, and B1. On the other hand, hazelnuts are high in magnesium, manganese, choline, calcium, zinc, iron, and copper. Moreover, pistachios have more protein, polyunsaturated fats, net carbs, and dietary fiber. Hazelnuts have more monounsaturated fats and calories. Pistachio has less oxalate, while hazelnut has less saturated fats.
Introduction
Pistachios are native to the Middle East, specifically Iran. They are also grown in other countries in the region, such as Turkey, Syria, and Greece. Hazelnuts, also known as filberts or cobnuts, are native to Europe and Asia. They are also grown in Turkey, Italy, Spain, and the United States.
Nutrition
In this part of the article, we will compare the nutritional values of raw pistachio and hazelnut, concentrating on differences.
Macronutrients and Calories
Pistachio is denser compared to hazelnuts. Pistachio contains 4.4% water, whereas hazelnut contains 5.3% water. Pistachios provide more protein and carbs, while hazelnuts have more fats and calories.
Macronutrient Comparison
Calories
Compared to pistachios, hazelnuts provide more calories per hundred grams. A 100g pistachio has 560 calories, whereas hazelnut has 628 calories. The average serving size of pistachios is 28.35 grams, containing about 159 calories accordingly. One serving of hazelnuts (28.35g) contains 178 calories.
Protein
Pistachio has more protein than hazelnut. A hundred grams of pistachio provides 20.16g of protein, whereas hazelnut has 14.95g. Pistachios are high in all essential amino acids.
Fats
A hundred grams of pistachio contains 45.32g of fats, whereas hazelnut has 60.75g. Hazelnut provides over two times more monounsaturated and less saturated fats, while pistachio has two times more polyunsaturated fats.
In a 100g serving, pistachio and hazelnut have 14g and 8g of polyunsaturated fats, respectively. A hundred grams of pistachio contains 24g of monounsaturated fats, whereas hazelnut has 46g.
Fat Type Comparison
Fatty Acids
Pistachios are a good source of omega-6 fatty acids. A hundred grams of pistachio has 14.09g of omega-6 - Linoleic acid, whereas hazelnut lacks it. Pistachios and hazelnuts do not contain omega-3 fatty acids (EPA, DHA, DPA).
Carbohydrates
Pistachio is the winner in this category.
100g of pistachio contains 27.17g of carbohydrates, of which 10.6g is dietary fiber and 16.57g are net carbs.
100g of hazelnut contains 16.7g of carbohydrates, of which 9.7g are dietary fiber and 7g are net carbs.
The primary carb found in pistachios and hazelnuts is sucrose. Pistachios contain more sucrose, starch, glucose, and fructose. It also has small amounts of maltose, whereas hazelnut lacks it.
Carbohydrate type comparison
Cholesterol
Hazelnut and pistachio are cholesterol-free.
Vitamins
Pistachio has over 26 times more vitamin A and three times more vitamin B6, whereas hazelnut provides over five times more vitamin E and 2.2 times more folate.
In a 100g serving, pistachio and hazelnut have 516IU and 20IU of vitamin A, respectively. A hundred grams of pistachio contains 2.86mg of vitamin E, whereas hazelnut has 15.03mg. Pistachio has more vitamin B1, whereas hazelnut contains more vitamin B3(niacin) and vitamin K. Moreover, hazelnuts and pistachios lack vitamin D.
Vitamin Comparison
Minerals
Pistachio has over 1.7 times more phosphorus, 1.5 times more potassium, and three times more selenium. On the other hand, hazelnut has five times more manganese and 1.4 times more magnesium. Moreover, hazelnut provides more calcium, choline, iron, zinc, and copper.
A hundred grams of pistachio contains 1025mg of potassium, whereas hazelnut has 680mg. In a 100g serving, pistachio and hazelnut have 490mg and 290mg of phosphorus, respectively.
Mineral Comparison
Oxalates
Hazelnut provides over three times more oxalates. A hundred grams of hazelnut contains 194mg of oxalates, whereas the oxalate content of pistachio is only 67mg.
Glycemic Index
Overall, pistachio has a higher glycemic index. Pistachio has a glycemic index of 28. The glycemic index of hazelnuts is 15. The GI for both falls in the low category.
Acidity
The potential renal acid load (PRAL) is a way to measure the acidity of the food. The PRAL value of pistachio is 2, whereas hazelnut has the PRAL value of -1.9. Pistachio is acid-forming, whereas hazelnut is alkaline-forming.
Weight Loss & Diets
Pistachio, a nutrient-rich tree nut, can play a role in a healthy eating plan and weight management when included in an energy-controlled diet as part of a behavioral intervention.
Studies suggest that regular consumption of pistachios may reduce weight, BMI, and waist circumference in overweight or obese individuals (1).
According to the study, hazelnut consumption does not lead to weight gain or increased body mass index (BMI) despite being calorie-dense, possibly due to protein and fiber content, low glycemic index, and thermogenic effect (2).
Vegan/ Vegetarian: Pistachios and hazelnuts are vegan and vegetarian-friendly, as they are plant-based foods that do not involve the use of animals in their production.
Mediterranean: The Mediterranean diet is known for its emphasis on whole, minimally processed foods, including nuts and seeds. Pistachios and hazelnuts can be part of this diet.
Keto: The keto diet includes low-carb, high-fat, and high-protein foods.
Due to their high carb content, pistachio and hazelnut are not keto-friendly.
Paleo: The paleo diet focuses on consuming natural, unprocessed foods and avoiding manufactured foods. Pistachios and hazelnuts are paleo-friendly.
DASH: Pistachios and hazelnuts are generally allowed in the DASH diet, which reduces blood pressure and improves overall health.
Health Benefits
Antioxidant Activities
Pistachio nuts are rich sources of phenolic compounds, flavonoids, and carotenoids.
The antioxidant activity of pistachio skins is associated with compounds such as gallic acid, catechin, cyanidin-3-O-galactoside, eriodictyol-7-O-glucoside, and epicatechin (3, 4).
Hazelnuts have antioxidant properties that can reduce oxidative stress in several pathological processes. Hazelnut consumption can lead to an increase in antioxidant enzyme expression, such as superoxide dismutase 1 (SOD1), macrophage migration inhibitory factor (MIF), catalase (CAT), and peroxisome proliferator-activated receptor gamma (PPARγ), which are involved in antioxidant and anti-inflammatory processes (2).
Cardiovascular Health
Due to their nutrient and bioactive substance content, hazelnuts may reduce atherogenic and cardiovascular risk and inflammation.
Hazelnut consumption is associated with changes in blood lipids and lipoproteins. It may reduce total cholesterol and LDL-cholesterol and increase HDL-cholesterol (5).
Hazelnut consumption has beneficial effects on blood pressure and has no impact on systolic or diastolic blood pressure (1, 2).
Pistachio has a positive impact on cardiovascular disease (CVD) risk factors.
Consuming pistachio nuts (about 2-3 ounces per day) over four weeks may improve some lipid profiles, particularly in individuals with moderate hypercholesterolemia, and reduce the risk of coronary disease.
According to the study, the pistachio nut diet may reduce the ratio of total cholesterol to HDL cholesterol (TC/HDL-C), the ratio of LDL cholesterol to HDL cholesterol (LDL-C/HDL-C), and the ratio of apolipoprotein B-100 to apolipoprotein A-1 (B-100/A-1). It may also increase HDL cholesterol levels (6, 7).
Cancer
The findings suggest that pistachios contain bioactive compounds such as B vitamins, γ-tocopherol, polyphenols, and dietary fiber that have chemopreventive potential against colon cancer and may decrease the risk of colon cancer.
The ethyl acetate extract from pistachio hulls (PVLH) exhibits notable cytotoxic effects on several cancer cell lines, particularly showing efficacy against breast cancer (MCF-7) as well as colon cancer (HT-29 and HCT-116). Additionally, PVLH-EAE may exhibit significant anti-angiogenic activity (8).
According to the study, raw and roasted pistachios may inhibit cell growth and reduce DNA damage. They also may increase apoptosis and the activity of detoxifying enzymes, particularly catalase (CAT) (9, 10).
Hazelnut shells, husks, and leaves contain taxanes like paclitaxel, which have anti-cancer properties and can inhibit cancer cell proliferation (11).
Hazelnut oil is known for its rich composition of beneficial fatty acids and other bioactive compounds such as tocopherols, tocotrienols, and phytosterols. The study found that hazelnut oil may effectively induce cytotoxicity in colorectal cancer cells (HT29). It also may increase the number of apoptotic cells, raise the apoptotic index, and influence the expression of genes involved in mitochondrial apoptosis (12).
Downsides and Risks
Allergy
Hazelnut allergy is the most common type of nut allergy in Europe.
Hazelnuts are a common cause of IgE-mediated allergic reactions, with varying clinical presentations ranging from mild symptoms like oral allergy syndrome (OAS) to more severe reactions, including anaphylaxis caused by primary sensitization to stable hazelnut molecules.
It often persists throughout life, although some cases may improve during adolescence. Currently, there is no cure for hazelnut allergy, and patients must manage it with a restrictive diet and carry epinephrine for emergencies. Oral allergen immunotherapy (AIT) shows promise as a treatment option (13).
The findings suggest that increased exposure to pistachios correlates with a higher prevalence of allergic reactions to the nut. The pistachio nut (Pistacia vera) has potential health benefits but can trigger moderate to severe IgE-mediated responses in allergic individuals.
There are five known allergenic proteins in the pistachio nut (Pis v 1, Pis v 2, Pis v 3, Pis v 4, and Pis v 5), and understanding their biochemical classification helps correlate them with clinical symptoms (14).
Furthermore, exposure to pistachio among individuals allergic to it may influence the development of sensitivities to other nuts, such as cashews and almonds (15).
Classification
Hazelnuts and pistachios are tree nuts, along with almonds, walnuts, cashews, Brazil nuts, and pecans.
Pistachio (Pistacia vera) belongs to the family Anacardiaceae and the Pistacia genus. On the other hand, Hazelnut (Corylus avellana) belongs to the family Betulaceae and the Corylus genus.
Appearance
Pistachios are generally smaller compared to hazelnuts.
Pistachio shells are beige and slightly elongated, with a natural split along one side that reveals the green nut inside. Hazelnut hard shell is round and firm, with a light to medium brown color. The hazelnut has a light beige color, with a smooth, slightly shiny surface, whereas the pistachio nuts are small and light green, with a thin, papery skin.
Taste and Use
Pistachios and hazelnuts are popular nuts with distinct flavors and characteristics. Pistachios have a slightly sweet and distinctive flavor, while hazelnuts have a rich, nutty flavor with a hint of sweetness. Pistachios have a firmer texture and are often chewy, while hazelnuts are more crunchy.
Pistachios and hazelnuts are versatile nuts with a variety of culinary uses. Pistachios are often eaten as a snack, either raw, roasted, or salted. They are commonly used in baking, adding flavor and texture to cookies, cakes, and pastries. Pistachio is a popular ingredient in desserts such as ice cream, baklava, and puddings. They can be used in savory dishes, such as pilafs, salads, and meat dishes, adding a unique flavor and crunch.
Hazelnuts can be used in baking, particularly in cakes, cookies, and pastries, such as the famous Nutella spread. They are a common ingredient in desserts like pralines, truffles, and biscotti. Roasted hazelnuts are a tasty snack. You can also use hazelnuts to flavor beverages like coffee and liqueurs, such as Frangelico. Hazelnuts can be used in savory dishes, adding crunch and flavor to salads, pasta dishes, and vegetable sides.
Sources
- https://www.mdpi.com/2072-6643/12/7/2155
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6637671/
- https://pubmed.ncbi.nlm.nih.gov/20388531/
- https://pubmed.ncbi.nlm.nih.gov/35893856/
- https://www.mdpi.com/1660-4601/19/5/2880
- https://pubmed.ncbi.nlm.nih.gov/17536125/
- https://www.sciencedirect.com/science/article/pii/S0002916523241581
- https://pubmed.ncbi.nlm.nih.gov/29303970/
- https://pubmed.ncbi.nlm.nih.gov/29258268/
- https://pubmed.ncbi.nlm.nih.gov/32748756/
- https://pubmed.ncbi.nlm.nih.gov/36745946/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10186048/
- https://pubmed.ncbi.nlm.nih.gov/36980143/
- https://pubmed.ncbi.nlm.nih.gov/28925724/
- https://www.sciencedirect.com/science/article/pii/S1323893015305499
Infographic
Comparison summary table
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.57g | 7g |
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| Protein | 20.16g | 14.95g |
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| Fats | 45.32g | 60.75g |
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| Carbs | 27.17g | 16.7g |
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| Calories | 560kcal | 628kcal |
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| Starch | 1.67g | 0.48g |
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| Fructose | 0.24g | 0.07g |
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| Sugar | 7.66g | 4.34g |
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| Fiber | 10.6g | 9.7g |
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| Calcium | 105mg | 114mg |
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| Iron | 3.92mg | 4.7mg |
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| Magnesium | 121mg | 163mg |
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| Phosphorus | 490mg | 290mg |
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| Potassium | 1025mg | 680mg |
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| Sodium | 1mg | 0mg |
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| Zinc | 2.2mg | 2.45mg |
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| Copper | 1.3mg | 1.725mg |
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| Manganese | 1.2mg | 6.175mg |
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| Selenium | 7µg | 2.4µg |
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| Vitamin A | 516IU | 20IU |
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| Vitamin A RAE | 26µg | 1µg |
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| Vitamin E | 2.86mg | 15.03mg |
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| Vitamin C | 5.6mg | 6.3mg |
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| Vitamin B1 | 0.87mg | 0.643mg |
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| Vitamin B2 | 0.16mg | 0.113mg |
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| Vitamin B3 | 1.3mg | 1.8mg |
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| Vitamin B5 | 0.52mg | 0.918mg |
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| Vitamin B6 | 1.7mg | 0.563mg |
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| Folate | 51µg | 113µg |
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| Vitamin K | 14.2µg |
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| Tryptophan | 0.251mg | 0.193mg |
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| Threonine | 0.684mg | 0.497mg |
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| Isoleucine | 0.917mg | 0.545mg |
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| Leucine | 1.604mg | 1.063mg |
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| Lysine | 1.138mg | 0.42mg |
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| Methionine | 0.36mg | 0.221mg |
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| Phenylalanine | 1.092mg | 0.663mg |
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| Valine | 1.249mg | 0.701mg |
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| Histidine | 0.512mg | 0.432mg |
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| Saturated Fat | 5.907g | 4.464g |
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| Monounsaturated Fat | 23.257g | 45.652g |
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| Polyunsaturated fat | 14.38g | 7.92g |
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| Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
- 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.