Pistachios vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Nutrition Comparison
| Per 100g | Pistachios | Walnuts |
|---|---|---|
| Calories | 560kcal | 654kcal |
| Protein | 20.2g | 15.2g |
| Carbs | 27.2g | 13.7g |
| Fat | 45.3g | 65.2g |
| Fiber | 10.6g | 6.7g |
| Sugar | 7.7g | 2.6g |
| Sodium | 1mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pistachios has 94 fewer calories per 100g than Walnuts (17% less).
- Pistachios delivers more protein (20.2g vs 15.2g per 100g).
- Pistachios has more fiber (10.6g vs 6.7g).
- Pistachios contains less fat (45.3g vs 65.2g).
- Walnuts has less sugar (2.6g vs 7.7g).
Pistachios
Pistachios are among the highest-protein and highest-fiber nuts, with a favorable fat profile and antioxidants like lutein. Eating them in the shell naturally slows your pace, and the empty shells are a visual cue that can curb overeating.
View Pistachios nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Pistachios & Walnuts in Kairo
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