Pistachios vs Walnuts: Which Is Better?

Pistachios and walnuts 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 pistachios and walnuts and compare their similarities and differences.

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

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).

Walnuts

Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.

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

Walnuts 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 walnuts 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.

Walnuts are also available in various forms, including whole, chopped, and ground into flour.

Walnuts 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 walnuts a try. They are flavorful, versatile, and have a variety of health benefits.

Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

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

Pistachios vs Walnuts Nutrition

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

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

Pistachios vs Walnuts Calories

Nuts and seeds are generally high in calories; the same goes for pistachios and walnuts, 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 walnuts for weight loss, pistachios are slightly lower in calories, with 157 calories per serving, compared to 183 calories per serving of walnuts.

However, both pistachios and walnuts 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.

Pistachios vs Walnuts Protein

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

Pistachios offer around 25% more protein than walnuts.

Pistachios have 20.2 grams of protein per 100 grams (or 5.7g per serving), while walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving).

Pistachios vs Walnuts 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 pistachios and walnuts.

The total amount of carbohydrates is around 50% higher in pistachios than in walnuts. They have 27.2 grams per 100 grams, compared to 13.7 grams in walnuts.

There’s less sugar in walnuts than in pistachios, 67% precisely.

One handful of walnuts (28 grams) contains 0.7 grams of sugar, while the same amount of pistachios contains 2.1 grams.

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

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

With 3 grams of fiber per portion, pistachios are a better source of fiber than walnuts which offer 1.9 grams per portion.

Pistachios vs Walnuts Fats

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

Total fat in pistachios and walnuts:

• Pistachios: 45.3 grams per 100 grams
• Walnuts: 65.2 per 100 grams

Speaking of saturated fats, pistachios are 3% lower in saturated fats.

Pistachios and walnuts contain 5.9 grams and 6.1 grams of saturated fat per 100 grams, respectively.

Pistachios vs Walnuts Vitamins Content

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

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

Pistachios have a higher amount of vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, walnuts have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), and vitamin E.

Pistachios and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

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

Pistachios vs Walnuts 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 pistachios and walnuts comparison focuses on their mineral content.

Pistachios are a better source of copper, magnesium, manganese, sodium, and zinc than walnuts.

On the other hand, walnuts have a higher amount of calcium, fluoride, iron, phosphorus, potassium, and selenium.

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

The Final Word

Pistachios and walnuts 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 pistachios and walnuts 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.