Comparing Nutrients in 100 calories Roasted Pistachios VS Walnuts

Weight per 100 calories

• Roasted Pistachios: 17.5g
• Walnuts: 15.3g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Roasted Pistachios or Walnuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	10.3% 9.97g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	86.8% 1.4g	1.6g per day for Men 19-50 years
Omega 6	13.5% 2.3g	34.3% 5.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.94g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	1.87% 1.35g	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.053% 0.038g	0.019% 0.014g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.044g	% 0.012g	g per day for Men 19-50 years
Sucrose	% 1.24g	% 0.37g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	2.7% 1.02g	38g per day for Men 19-50 years
Protein	6.57% 3.7g	4.16% 2.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Vitamin A	0.25% 2.27μg	0.017% 0.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.76% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.8% 2.65μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.23% 8.9μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.58% 0.52mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.53% 0.38mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.92% 2.3μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Calcium	1.87% 18.7mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.8% 0.7mg	5.56% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.54% 19mg	5.75% 24mg	420mg per day for Men 19-50 years
Manganese	9.45% 0.22mg	22.7% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.14% 3.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.7% 82mg	7.56% 53mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	2% 67.4mg	3400mg per day for Men 19-50 years
Selenium	3.18% 1.75μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	0.02% 0.31mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	0.009% 0.32g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Pistachios vs Walnuts:

• Dry Roasted Pistachio Nuts have 2.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B6, 3.5 times more Vitamin E and 5.6 times more Vitamin K than English Walnuts.
• While English Walnuts contain 1.7 times more Vitamin B9 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Vitamin B5 per 100 kcal.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Pistachios vs Walnuts:

• Dry Roasted Pistachio Nuts have 1.2 times more Calcium, 1.6 times more Iron, 1.5 times more Phosphorus, 2.6 times more Potassium and 2.3 times more Selenium than English Walnuts.
• While English Walnuts contain 1.3 times more Magnesium and 2.4 times more Manganese than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Pistachio Nuts have 2.4 times more Carbohydrate, 3.4 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than English Walnuts.
• While English Walnuts contain 37.5 times more Omega 3 and 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Energy, Fat and Saturated Fat per 100 kcal.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.