Quick Summary
When to Choose Pistachios (Roasted, Unsalted)
Choose Pistachios (Roasted, Unsalted) for more protein (20g vs 9.3g) and more copper (1.4mg vs 1.1mg) per 100g. It is also lower in calories (568 vs 700 per 100g).
When to Choose Pecans (Raw)
Choose Pecans (Raw) for more healthy fats (73g vs 46g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pistachios (Roasted, Unsalted) | Pecans (Raw) | Winner |
|---|---|---|---|
| Calories | 567.9 | 700 | 🏆 Pistachios (Roasted, Unsalted) |
| Protein | 20.4g | 9.3g | 🏆 Pistachios (Roasted, Unsalted) |
| Carbohydrates | 27.5g | 13.9g | |
| Fiber | 10.7g | 9.6g | 🏆 Pistachios (Roasted, Unsalted) |
| Total Fat | 46.1g | 72.9g |
Key Vitamins & Minerals
Copper
🏆 Pistachios (Roasted, Unsalted) has 33% more
Vitamin B1 (Thiamine)
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
Pecans (Raw) Benefits
- Among highest antioxidant content of all nuts
- Exceptional manganese (64% DV) for metabolism
- Very high copper (38% DV) for energy production
- Good thiamin source (12% DV) for nerve function
- Rich in heart-healthy monounsaturated fats
Practical Considerations
💰 Cost
Pistachios (Roasted, Unsalted): Moderate
Pecans (Raw): Moderate
🕒 Preparation
Pistachios (Roasted, Unsalted): Easy
Pecans (Raw): Easy
📦 Storage
Pistachios (Roasted, Unsalted): Refrigerate
Pecans (Raw): Refrigerate
🍽️ Versatility
Pistachios (Roasted, Unsalted): Very versatile
Pecans (Raw): Very versatile
The Bottom Line
Both Pistachios (Roasted, Unsalted) and Pecans (Raw) 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 (Roasted, Unsalted) for more protein (20g vs 9.3g) and more copper (1.4mg vs 1.1mg) per 100g. It is also lower in calories (568 vs 700 per 100g).
Choose Pecans (Raw) if: Choose Pecans (Raw) for more healthy fats (73g vs 46g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pistachios (Roasted, Unsalted) and Pecans (Raw) in Nutrivio
Compare how Pistachios (Roasted, Unsalted) and Pecans (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
