Client Resources
Tree Nut Comparison Chart
Pistachios make a superior snack choice. See how they stack up against other nuts.
| (1 oz Raw) | Pistachios | Almonds | Cashews | Hazelnuts | Macadamias | Pecans | Walnuts* |
|---|---|---|---|---|---|---|---|
| No. Of kernels/serving Size | 49 | 23 | 18 | 21 | 10 to 12 | 19 halves | 14 halves |
| Calories | 160 | 160 | 160 | 180 | 200 | 200 | 190 |
| Protein (g) | 6 | 6 | 5 | 4 | 2 | 3 | 4 |
| Total fat (g) | 13 | 14 | 12 | 7 | 21 | 20 | 18 |
| Carbohydrate (g) | 8 | 6 | 9 | 5 | 4 | 4 | 4 |
| Dietary fiber (g) | 3 | 3 | 1 | 3 | 2 | 3 | 2 |
| Minerals | |||||||
| Calcium (%DV) | 3 | 7 | 1 | 3 | 2 | 2 | 3 |
| Iron (%DV) | 7 | 7 | 11 | 7 | 6 | 4 | 5 |
| Magnesium (%DV) | 9 | 20 | 21 | 12 | 9 | 9 | 11 |
| Phosphorus (%DV) | 14 | 13 | 17 | 8 | 5 | 8 | 10 |
| Potassium (%DV) | 8 | 6 | 5 | 6 | 3 | 3 | 4 |
| Sodium (%DV) | 0 | 0 | 1 | 0 | trace | 0 | trace |
| Zinc (%DV) | 4 | 6 | 11 | 5 | 2 | 9 | 6 |
| Copper (%DV) | 18 | 16 | 31 | 24 | 11 | 17 | 23 |
| Manganese (%DV) | 17 | 36 | 23 | 88 | 56 | 64 | 48 |
| Selenium (%DV) | 3 | 1 | 8 | 1 | 1 | 2 | 2 |
| Vitamins | |||||||
| Vitamin C (%DV) | 2 | 0 | trace | 3 | trace | trace | 1 |
| Thiamin (%DV) | 17 | 5 | 8 | 12 | 23 | 13 | 7 |
| Riboflavin (%DV) | 3 | 14 | 1 | 2 | 3 | 2 | 2 |
| Niacin (%DV) | 2 | 6 | 2 | 3 | 4 | 2 | 2 |
| Pantothenic Acid (%DV) | 1 | 1 | 2 | 3 | 2 | 2 | trace |
| Vitamin B6 (%DV) | 25 | 2 | 6 | trace | 4 | 3 | 8 |
| Folate (%DV) | 4 | 2 | 2 | 8 | 1 | 2 | 7 |
| Vitamin B12 (%DV) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E-alpha-tocopherol (%DV) | 3 | 33 | 1 | 19 | 1 | 2 | 1 |
| Vitamin K (%DV) | 5* | 0 | 12 | 5 | 0* | 1 | 1 |
| Vitamin A (%DV) | 3 | trace | 0 | trace | 0 | trace | trace |
| Lipids | |||||||
| Saturated Fat (g) | 1.5 | 1 | 2 | 1 | 3 | 2 | 2 |
| Monounsaturated (g) | 7 | 9 | 7 | 13 | 17 | 12 | 3 |
| Polyunsaturated (g) | 4 | 3 | 2 | 2 | trace | 6 | 13 |
| Total Phytosterols (mg) | 61 | 34 | 45* | 27 | 33 | 29 | 20 |
| Carotenoids | |||||||
| Beta-carotene (mcg) | 94 | 1 | 0 | 3 | 0* | 8 | 3 |
| Lutein+ zeaxanthin (mcg) | 342* | 0 | 6 | 26 | 0* | 5 | 3 |
SOURCE: USDA National Nutrient Database for Standard Reference, Release 19 (2006)
*Data for 1 ounce roasted; data not available for raw
n/a = data not available
| (1 oz dry roasted, unsalted) | Pistachios | Almonds | Cashews | Hazelnuts | Macadamias | Pecans | Walnuts* |
|---|---|---|---|---|---|---|---|
| No. Of kernels/serving Size | 49 | 22 | 18 | 21 | 10 to 12 | 19 halves | 14 halves |
| Calories | 160 | 170 | 160 | 180 | 200 | 200 | 190 |
| Protein (g) | 6 | 6 | 4 | 4 | 2 | 3 | 4 |
| Total fat (g) | 13 | 15 | 13 | 18 | 22 | 21 | 18 |
| Carbohydrate (g) | 8 | 5 | 9 | 5 | 4 | 4 | 4 |
| Dietary fiber (g) | 3 | 3 | 1 | 3 | 2 | 3 | 2 |
| Minerals | |||||||
| Calcium (%DV) | 3 | 8 | 1 | 4 | 2 | 2 | 3 |
| Iron (%DV) | 7 | 7 | 9 | 7 | 4 | 4 | 5 |
| Magnesium (%DV) | 9 | 20 | 19 | 12 | 8 | 9 | 11 |
| Phosphorus (%DV) | 14 | 14 | 14 | 9 | 6 | 8 | 10 |
| Potassium (%DV) | 8 | 6 | 5 | 6 | 3 | 3 | 4 |
| Sodium (%DV) | trace | 0 | trace | 0 | trace | 0 | trace |
| Zinc (%DV) | 4 | 7 | 11 | 5 | 2 | 10 | 6 |
| Copper (%DV) | 19 | 17 | 31 | 24 | 8 | 17 | 23 |
| Manganese (%DV) | 18 | 37 | 12 | 79 | 43 | 56 | 48 |
| Selenium (%DV) | 4 | 1 | 5 | 2 | 5 | 2 | 2 |
| Vitamins | |||||||
| Vitamin C (%DV) | 1 | 0 | 0 | 2 | trace | trace | 1 |
| Thiamin (%DV) | 16 | 1 | 4 | 6 | 13 | 9 | 7 |
| Riboflavin (%DV) | 3 | 14 | 3 | 2 | 1 | 2 | 2 |
| Niacin (%DV) | 2 | 5 | 2 | 3 | 3 | 2 | 2 |
| Pantothenic Acid (%DV) | 1 | trace | 3 | 3 | 2 | 2 | trace |
| Vitamin B6 (%DV) | 18 | 2 | 4 | 0 | 5 | 3 | 8 |
| Folate (%DV) | 4 | 2 | 5 | 6 | 1 | 1 | 7 |
| Vitamin B12 (%DV) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin E-alpha-tocopherol (%DV) | 2 | 33 | 1 | 20 | 1 | 2 | 1 |
| Vitamin K (%DV) | 5* | 0 | 12 | 5* | 0 | 1* | 1 |
| Vitamin A (%DV) | 1 | 0 | 0 | trace | 0 | trace | trace |
| Lipids | |||||||
| Saturated Fat (g) | 1.5 | 1 | 2.5 | 1 | 3 | 2 | 2 |
| Monounsaturated (g) | 7 | 10 | 8 | 13 | 17 | 12 | 3 |
| Polyunsaturated (g) | 4 | 4 | 2 | 2 | trace | 6 | 13 |
| Total Phytosterols (mg) | 61 | 33 | 45 | 31 | 32 | 24 | 20 |
| Carotenoids | |||||||
| Beta-carotene (mcg) | 45 | 0 | 0 | 10 | 0 | 24 | 3 |
| Lutein+ zeaxanthin (mcg) | 342* | 0 | 7 | 26* | 0 | 5* | 3 |
SOURCE: USDA National Nutrient Database for Standard Reference, Release 19 (2006)
*Data for 1 ounce raw; data not available for roasted
n/a = data not available