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 folate, 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 2 times more folate than pistachios. Walnut has 98µg of folate, while pistachios have 51µg.
- 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
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the 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% |
| 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% |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +43.9% |
| Contains more ProteinProtein | +32.4% |
| Contains more CarbsCarbs | +98.2% |
| Contains more OtherOther | +67.4% |
~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
