Nuts AlmondsvsNuts Pistachio Nuts (Raw)
Nuts Almonds has 579 calories and 21g protein per 100g. Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g Nuts Almonds has more protein, Nuts Pistachio Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Nuts Pistachio Nuts (Raw)
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Nuts Almonds is the heart-friendlier option with lower saturated fat, more fiber.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
Nuts Almonds provides 269mg of calcium per 100g — a much better source for bone health.
Nuts Pistachio Nuts (Raw) delivers 5.6mg of vitamin C per 100g — great for immune function and skin health.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 560kcal28% | +19kcal |
| Protein | 21g42% | 20g40% | +1.0g |
| Total Fat | 50g64% | 45g58% | +4.6g |
| Saturated Fat | 3.8g19% | 5.9g30% | <0.1g |
| Trans Fat | <0.1g | 0g | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 27g10% | <0.1g |
| Dietary Fiber | 13g45% | 11g38% | +1.9g |
| Sugars | 4.3g | 7.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 26mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 5.6mg6% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 2.9mg19% | +23mg |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.14mg8% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 51mcg13% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 0.87mg73% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.16mg12% | +0.98mg |
| Niacin (B3) | 3.6mg23% | 1.3mg8% | +2.3mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 1.0mg0% | — |
| Calcium | 269mg21% | 105mg8% | +164mg |
| Iron | 3.7mg21% | 3.9mg22% | <0.1mg |
| Potassium | 733mg16% | 1020mg22% | <0.1mg |
| Phosphorus | 481mg38% | 490mg39% | <0.1mg |
| Magnesium | 270mg64% | 121mg29% | +149mg |
| Zinc | 3.1mg28% | 2.2mg20% | +0.92mg |
| Copper | 1.0mg114% | 1.3mg144% | <0.1mg |
| Manganese | 2.2mg95% | 1.2mg52% | +0.98mg |
| Selenium | 4.1mcg7% | 7.0mcg13% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Almonds and Nuts Pistachio Nuts (Raw) have nearly identical calorie content at 579 and 560 kcal per 100g respectively.
Protein: Nuts Almonds provides more protein with 21.2g versus 20.2g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Almonds has 49.9g and Nuts Pistachio Nuts (Raw) has 45.3g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 0mcg), Vitamin C (Nuts Pistachio Nuts (Raw): 5.6mg vs 0mg), Vitamin B6 (Nuts Pistachio Nuts (Raw): 1.7mg vs 0.137mg).
Key Minerals: Notable mineral differences include Calcium (Nuts Almonds: 269mg vs 105mg), Magnesium (Nuts Almonds: 270mg vs 121mg), Manganese (Nuts Almonds: 2.18mg vs 1.2mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Nuts Pistachio Nuts (Raw)?
- Nuts Almonds has more protein with 21.2g per 100g compared to 20.2g for Nuts Pistachio Nuts (Raw).
- Which is lower in calories, Nuts Almonds or Nuts Pistachio Nuts (Raw)?
- Nuts Pistachio Nuts (Raw) is lower in calories with 560 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Nuts Pistachio Nuts (Raw) healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Nuts Pistachio Nuts (Raw)?
- Nuts Pistachio Nuts (Raw) is leaner with 45.3g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Nuts Pistachio Nuts (Raw)?
- Nuts Almonds has more fiber with 12.5g per 100g compared to 10.6g.