• Home
  • Guides
  • Almonds vs Pistachios: How Do They Compare?

Almonds vs Pistachios: How Do They Compare?

This article explains the key similarities and differences between almonds and pistachios, foods from the nuts and seeds group. Read on to learn more about the almonds vs pistachios comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 3, 2023.

Almonds and pistachios belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and pistachios and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Almonds

Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor and are often used in sweet and savory dishes.

Pistachios are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pistachios into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

Pistachios are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pistachios a try. They are flavorful, versatile, and have a variety of health benefits.

Pistachios are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin C, and Vitamin B3 (Niacin).

Almonds vs Pistachios Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs pistachios.

This comparison will start by comparing the caloric value of almonds and pistachios and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsPistachios
Energy579 kcal560 kcal
Carbs21.6 g27.2 g
Sugar4.35 g7.66 g
Fiber12.5 g10.6 g
Protein21.2 g20.2 g
Fat49.9 g45.3 g
Saturated Fat3.8 g5.91 g

Almonds vs Pistachios Calories

Nuts and seeds are generally high in calories; the same goes for almonds and pistachios, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing pistachios vs almonds for weight loss, pistachios are slightly lower in calories, with 157 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and pistachios can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Pistachios Protein

Nuts and seeds, including almonds and pistachios, are an important source of plant-based protein.

Almonds offer around 3% more protein than pistachios.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while pistachios have 20.2 grams of protein per 100 grams (or 5.7g per serving).

Almonds vs Pistachios Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and pistachios.

The total amount of carbohydrates is around 21% higher in pistachios than in almonds. They have 27.2 grams per 100 grams, compared to 21.6 grams in almonds.

?>

There’s less sugar in almonds than in pistachios, 43% precisely.

One handful of almonds (28 grams) contains 1.2 grams of sugar, while the same amount of pistachios contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in almonds and pistachios.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3.5 grams of fiber per portion, almonds are a better source of fiber than pistachios which offer 3 grams per portion.

Almonds vs Pistachios Fats

Like the other nuts and seeds, fats in almonds and pistachios are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and pistachios:

  • Almonds: 49.9 grams per 100 grams
  • Pistachios: 45.3 per 100 grams

Speaking of saturated fats, almonds are 36% lower in saturated fats.

Almonds and pistachios contain 3.8 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Almonds vs Pistachios Vitamins Content

This section will discuss the vitamin content of almonds and pistachios.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, pistachios have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and pistachios contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin K.

The following table shows the exact amount of vitamins almonds and pistachios contain side by side, so you can easily compare them.

AlmondsPistachios
Vitamin A2 IU516 IU
Vitamin C05.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg0.87 mg
Vitamin B2 (Riboflavin)1.14 mg0.16 mg
Vitamin B3 (Niacin)3.62 mg1.3 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.52 mg
Vitamin B6 (Pyroxidine)0.137 mg1.7 mg
Vitamin B9 (Folate)44 µg51 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg2.86 mg
Vitamin K00

Almonds vs Pistachios Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and pistachios comparison focuses on their mineral content.

Almonds are a better source of copper, fluoride, iron, phosphorus, potassium, and selenium than pistachios.

On the other hand, pistachios have a higher amount of calcium, magnesium, manganese, and zinc.

Almonds and pistachios contain the same amount of sodium.

Check out the table below to learn how almonds and pistachios compare when it comes to mineral contents.

AlmondsPistachios
Calcium269 mg105 mg
Copper1.03 mg1.3 mg
Fluoride03.4 µg
Iron3.71 mg3.92 mg
Magnesium270 mg121 mg
Manganese2.18 mg1.2 mg
Phosphorus481 mg490 mg
Potassium733 mg1020 mg
Selenium4.1 µg7 µg
Sodium1 mg1 mg
Zinc3.12 mg2.2 mg

The Final Word

Almonds and pistachios are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and pistachios are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

Read more about our process and team.