Pistachios vs Cashews
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Pistachio Nuts vs Cashew Nuts: nutrition per 100 g
| Per 100 g | Pistachio Nuts | Cashew Nuts |
|---|---|---|
| Calories | 598 kcal | 565 kcal |
| Protein | 20.5 g | 17.4 g |
| Carbohydrate | 27.7 g | 36.3 g |
| Fat | 45 g | 38.9 g |
| Fibre | 7 g | 4.1 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Pistachio Nuts | Cashew Nuts |
|---|---|---|
| Calcium, Ca | 117.4 mg | 41.95 mg |
| Copper, Cu | 1.05 mg | 2.22 mg |
| Folate, DFE | 51 ug | 25 ug |
| Folate, food | 51 ug | 25 ug |
| Folate, total | 51 ug | 25 ug |
| Iron, Fe | 3.46 mg | 5.99 mg |
| Magnesium, Mg | 109.7 mg | 250.6 mg |
| Manganese, Mn | 1.05 mg | 1.95 mg |
| Niacin | 1.3 mg | 1.06 mg |
| Pantothenic acid | 0.52 mg | 0.86 mg |
| Phosphorus, P | 499.6 mg | 532.2 mg |
| Potassium, K | 947 mg | 638.3 mg |
| Riboflavin | 0.16 mg | 0.06 mg |
| Selenium, Se | 23.12 ug | 20.67 ug |
| Sodium, Na | 0 mg | 4.76 mg |
| Thiamin | 0.87 mg | 0.42 mg |
| Vitamin A, IU | 516 iu | 0 iu |
| Vitamin A, RAE | 26 ug | 0 ug |
| Vitamin B-6 | 1.7 mg | 0.42 mg |
| Vitamin C, total ascorbic acid | 5.6 mg | 0.5 mg |
| Zinc, Zn | 2.18 mg | 5.07 mg |
Pistachio Nuts is higher in protein, fibre and fat. Cashew Nuts is higher in carbohydrate. That makes Pistachio Nuts more relevant when you want protein for fullness or recovery, and Cashew Nuts when you want quicker-energy carbohydrate.
Full nutrition facts: Pistachio Nuts ยท Cashew Nuts
Bottom line
Per 100 g, Pistachios provides 598 kcal, 20.5 g protein, 27.7 g carbohydrate, 45 g fat and 7 g fiber; Cashews provides 565 kcal, 17.4 g protein, 36.3 g carbohydrate, 38.9 g fat and 4.1 g fiber.
Looking beyond the macronutrients, Pistachios is the better source of calcium, folate, while Cashews is the better source of zinc, magnesium (see the vitamins and minerals table below).
Pistachios lead on protein, fiber and potassium; cashews on magnesium, iron and zinc. Pistachios in the shell slow you down, which helps with portion control.
In short: for protein and muscle, Pistachios; for fiber and digestion, Pistachios. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.