Walnuts vs Pistachios
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Walnuts vs Pistachio Nuts: nutrition per 100 g
| Per 100 g | Walnuts | Pistachio Nuts |
|---|---|---|
| Calories | 730 kcal | 598 kcal |
| Protein | 14.6 g | 20.5 g |
| Carbohydrate | 10.9 g | 27.7 g |
| Fat | 69.7 g | 45 g |
| Fibre | 5.2 g | 7 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Walnuts | Pistachio Nuts |
|---|---|---|
| Calcium, Ca | 88.26 mg | 117.4 mg |
| Copper, Cu | 1.21 mg | 1.05 mg |
| Folate, DFE | 98 ug | 51 ug |
| Folate, food | 98 ug | 51 ug |
| Folate, total | 98 ug | 51 ug |
| Iron, Fe | 2.24 mg | 3.46 mg |
| Magnesium, Mg | 142.4 mg | 109.7 mg |
| Manganese, Mn | 3 mg | 1.05 mg |
| Niacin | 1.22 mg | 1.3 mg |
| Pantothenic acid | 0.57 mg | 0.52 mg |
| Phosphorus, P | 365.1 mg | 499.6 mg |
| Potassium, K | 423.5 mg | 947 mg |
| Riboflavin | 0.15 mg | 0.16 mg |
| Selenium, Se | 4.9 ug | 23.12 ug |
| Thiamin | 0.23 mg | 0.87 mg |
| Vitamin A, IU | 20 iu | 516 iu |
| Vitamin A, RAE | 1 ug | 26 ug |
| Vitamin B-6 | 0.66 mg | 1.7 mg |
| Vitamin C, total ascorbic acid | 1.3 mg | 5.6 mg |
| Zinc, Zn | 2.76 mg | 2.18 mg |
Walnuts is higher in fat. Pistachio Nuts is higher in protein, fibre and carbohydrate, and the leaner, lower-calorie choice. That makes Walnuts more relevant when you want a richer, higher-fat option, and Pistachio Nuts when you want protein for fullness or recovery.
Full nutrition facts: Walnuts ยท Pistachio Nuts
Bottom line
Per 100 g, Walnuts provides 730 kcal, 14.6 g protein, 10.9 g carbohydrate, 69.7 g fat and 5.2 g fiber; Pistachios provides 598 kcal, 20.5 g protein, 27.7 g carbohydrate, 45 g fat and 7 g fiber.
Looking beyond the macronutrients, Walnuts is the better source of folate, while Pistachios is the better source of selenium, potassium, iron (see the vitamins and minerals table below).
Pistachios have more protein, fiber and potassium with fewer calories; walnuts have more fat, and it is mostly polyunsaturated including omega-3 ALA.
In short: for weight loss or a bigger portion at the same calories, Pistachios; 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.