Walnut vs. Pistachio — In-Depth Nutrition Comparison
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What are the main differences between walnut and pistachios?
- Walnut is richer in manganese, copper, and fats, yet pistachios are richer in vitamin B6, vitamin B1, phosphorus, potassium, fiber, vitamin E, and iron.
- Walnut's daily need coverage for manganese is 96% higher.
- Walnut has a lower glycemic index than pistachios.
We used Nuts, walnuts, english and Nuts, pistachio nuts, raw types in this comparison.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +30.6% |
| Contains more CopperCopper | +22% |
| Contains more ZincZinc | +40.5% |
| Contains more ManganeseManganese | +184.5% |
| Contains more PotassiumPotassium | +132.4% |
| Contains more IronIron | +34.7% |
| Contains more PhosphorusPhosphorus | +41.6% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +42.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +92.2% |
| Contains more Vitamin CVitamin C | +330.8% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +308.6% |
| Contains more Vitamin B1Vitamin B1 | +155.1% |
| Contains more Vitamin B3Vitamin B3 | +15.6% |
| Contains more Vitamin B6Vitamin B6 | +216.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 14.38g | 219% |
| Manganese | 3.414mg | 1.2mg | 96% |
| Vitamin B6 | 0.537mg | 1.7mg | 89% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Vitamin B1 | 0.341mg | 0.87mg | 44% |
| Monounsaturated fat | 8.933g | 23.257g | 36% |
| Copper | 1.586mg | 1.3mg | 32% |
| Fats | 65.21g | 45.32g | 31% |
| Phosphorus | 346mg | 490mg | 21% |
| Potassium | 441mg | 1025mg | 17% |
| Fiber | 6.7g | 10.6g | 16% |
| Vitamin E | 0.7mg | 2.86mg | 14% |
| Iron | 2.91mg | 3.92mg | 13% |
| Folate | 98µg | 51µg | 12% |
| Protein | 15.23g | 20.16g | 10% |
| Magnesium | 158mg | 121mg | 9% |
| Zinc | 3.09mg | 2.2mg | 8% |
| Choline | 39.2mg | 7% | |
| Calories | 654kcal | 560kcal | 5% |
| Vitamin C | 1.3mg | 5.6mg | 5% |
| Carbs | 13.71g | 27.17g | 4% |
| Selenium | 4.9µg | 7µg | 4% |
| Vitamin A | 1µg | 26µg | 3% |
| Vitamin K | 2.7µg | 2% | |
| Calcium | 98mg | 105mg | 1% |
| Starch | 0.06g | 1.67g | 1% |
| Vitamin B2 | 0.15mg | 0.16mg | 1% |
| Vitamin B3 | 1.125mg | 1.3mg | 1% |
| Vitamin B5 | 0.57mg | 0.52mg | 1% |
| Saturated fat | 6.126g | 5.907g | 1% |
| Protein per 100 calories | 2.3g | 3.6g | N/A |
| Calories per 10 g protein | 429kcal | 278kcal | N/A |
| Weight per 100 calories | 15g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 6.4 | N/A |
| Net carbs | 7.01g | 16.57g | N/A |
| Sugar | 2.61g | 7.66g | N/A |
| Sodium | 2mg | 1mg | 0% |
| Tryptophan | 0.17mg | 0.251mg | 0% |
| Threonine | 0.596mg | 0.684mg | 0% |
| Isoleucine | 0.625mg | 0.917mg | 0% |
| Leucine | 1.17mg | 1.604mg | 0% |
| Lysine | 0.424mg | 1.138mg | 0% |
| Methionine | 0.236mg | 0.36mg | 0% |
| Phenylalanine | 0.711mg | 1.092mg | 0% |
| Valine | 0.753mg | 1.249mg | 0% |
| Histidine | 0.391mg | 0.512mg | 0% |
| Fructose | 0.09g | 0.24g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +43.9% |
| Contains more ProteinProtein | +32.4% |
| Contains more CarbsCarbs | +98.2% |
~equal in
Water
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +228.1% |
| Contains more Mono. FatMonounsaturated fat | +160.3% |
~equal in
Saturated fat
~5.907g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +2683.3% |
| Contains more SucroseSucrose | +182.7% |
| Contains more GlucoseGlucose | +300% |
| Contains more FructoseFructose | +166.7% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
