Quick Summary
When to Choose Pistachios (Roasted, Unsalted)
Choose pistachios for lower calories, more fiber, fun to shell. Best for weight management and mindful eating.
When to Choose Cashews (Raw, Unsalted)
Choose cashews for creamier texture, versatile in cooking, more iron. Best for sauces and dairy alternatives.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Pistachios (Roasted, Unsalted) | Cashews (Raw, Unsalted) | Winner |
|---|---|---|---|
| Calories | 159 | 157 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 5.7g | 5.2g | 🏆 Pistachios (Roasted, Unsalted) |
| Carbohydrates | 7.7g | 8.6g | |
| Fiber | 3g | 0.9g | 🏆 Pistachios (Roasted, Unsalted) |
| Total Fat | 12.9g | 12.4g |
Key Vitamins & Minerals
Copper
🏆 Cashews (Raw, Unsalted) has 50% more
Phosphorus
🏆 Cashews (Raw, Unsalted) has 21% more
Health Benefits Comparison
Pistachios (Roasted, Unsalted) Benefits
- High in protein (6g per oz) for plant-based snack
- Good fiber source (3g per oz)
- Rich in healthy monounsaturated and polyunsaturated fats
- Provides vitamin B6 (28% DV) for brain function
- Excellent thiamin source (21% DV) for energy metabolism
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Pistachios (Roasted, Unsalted): Moderate
Cashews (Raw, Unsalted): Moderate
🕒 Preparation
Pistachios (Roasted, Unsalted): Easy
Cashews (Raw, Unsalted): Easy
📦 Storage
Pistachios (Roasted, Unsalted): Refrigerate
Cashews (Raw, Unsalted): Refrigerate
🍽️ Versatility
Pistachios (Roasted, Unsalted): Very versatile
Cashews (Raw, Unsalted): Very versatile
The Bottom Line
Both Pistachios (Roasted, Unsalted) and Cashews (Raw, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pistachios (Roasted, Unsalted) if: Choose pistachios for lower calories, more fiber, fun to shell. Best for weight management and mindful eating.
Choose Cashews (Raw, Unsalted) if: Choose cashews for creamier texture, versatile in cooking, more iron. Best for sauces and dairy alternatives.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pistachios (Roasted, Unsalted) and Cashews (Raw, Unsalted) in Nutrivio
Compare how Pistachios (Roasted, Unsalted) and Cashews (Raw, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
