Nuts Pistachio Nuts (Raw)vsNuts Walnuts
Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Pistachio Nuts (Raw) has more protein, Nuts Pistachio Nuts (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pistachio Nuts (Raw) vs Nuts Walnuts
Nuts Pistachio Nuts (Raw) will keep you satisfied longer with 10.6g fiber, 20.2g protein, 45.3g fat — fat and protein slow digestion while fiber adds bulk.
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 Pistachio Nuts (Raw) packs 20.2g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
Nuts Pistachio Nuts (Raw) delivers 5.6mg of vitamin C per 100g — great for immune function and skin health.
⚠️Things to Watch
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.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 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 Pistachio Nuts | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 560kcal28% | 654kcal33% | <0.1kcal |
| Protein | 20g40% | 15g30% | +5.0g |
| Total Fat | 45g58% | 65g84% | <0.1g |
| Saturated Fat | 5.9g30% | 6.1g31% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 27g10% | 14g5% | +14g |
| Dietary Fiber | 11g38% | 6.7g24% | +3.9g |
| Sugars | 7.7g | 2.6g | +5.1g |
| ✨Vitamins | |||
| Vitamin A | 26mcg3% | 1.0mcg0% | +25mcg |
| Vitamin C | 5.6mg6% | 1.3mg1% | +4.3mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.9mg19% | 0.70mg5% | +2.2mg |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | 1.7mg100% | 0.54mg32% | +1.2mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 51mcg13% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | 0.87mg73% | 0.34mg28% | +0.53mg |
| Riboflavin (B2) | 0.16mg12% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 1.1mg7% | +0.18mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 2.0mg0% | <0.1mg |
| Calcium | 105mg8% | 98mg8% | +7.0mg |
| Iron | 3.9mg22% | 2.9mg16% | +1.0mg |
| Potassium | 1020mg22% | 441mg9% | +579mg |
| Phosphorus | 490mg39% | 346mg28% | +144mg |
| Magnesium | 121mg29% | 158mg38% | <0.1mg |
| Zinc | 2.2mg20% | 3.1mg28% | <0.1mg |
| Copper | 1.3mg144% | 1.6mg177% | <0.1mg |
| Manganese | 1.2mg52% | 3.4mg148% | <0.1mg |
| Selenium | 7.0mcg13% | 4.9mcg9% | +2.1mcg |
🔬Nutritional Analysis
Calories: Nuts Pistachio Nuts (Raw) is moderately lower in calories than Nuts Walnuts, containing 560 kcal compared to 654 kcal per 100g (17% fewer calories).
Protein: Nuts Pistachio Nuts (Raw) provides more protein with 20.2g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Nuts Pistachio Nuts (Raw) offers better value for building and maintaining muscle.
Fat: Nuts Pistachio Nuts (Raw) is the leaner option with 45.3g of total fat per 100g compared to 65.2g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 1mcg), Vitamin C (Nuts Pistachio Nuts (Raw): 5.6mg vs 1.3mg), Vitamin E (Nuts Pistachio Nuts (Raw): 2.86mg vs 0.7mg).
Key Minerals: Notable mineral differences include Manganese (Nuts Walnuts: 3.41mg vs 1.2mg), Potassium (Nuts Pistachio Nuts (Raw): 1020mg vs 441mg), Sodium (Nuts Walnuts: 2mg vs 1mg).
Diet Suitability: Nuts Pistachio Nuts (Raw) fits 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 Pistachio Nuts (Raw) or Nuts Walnuts?
- Nuts Pistachio Nuts (Raw) has more protein with 20.2g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Pistachio Nuts (Raw) or Nuts Walnuts?
- Nuts Pistachio Nuts (Raw) is lower in calories with 560 kcal per 100g versus 654 kcal.
- Is Nuts Pistachio Nuts (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Pistachio Nuts (Raw) or Nuts Walnuts?
- Nuts Pistachio Nuts (Raw) is leaner with 45.3g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Pistachio Nuts (Raw) or Nuts Walnuts?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 6.7g.