Quick Summary
When to Choose Walnuts
Choose walnuts for omega-3 ALA (2.5g), brain health, research-backed benefits. Best for omega-3 and brain health.
When to Choose Pistachios (Roasted, Unsalted)
Choose pistachios for lower calories, more fiber, fun to shell (mindful eating). Best for weight management.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Walnuts | Pistachios (Roasted, Unsalted) | Winner |
|---|---|---|---|
| Calories | 185 | 159 | 🏆 Pistachios (Roasted, Unsalted) |
| Protein | 4.3g | 5.7g | 🏆 Pistachios (Roasted, Unsalted) |
| Carbohydrates | 3.9g | 7.7g | |
| Fiber | 1.9g | 3g | 🏆 Pistachios (Roasted, Unsalted) |
| Total Fat | 18.5g | 12.9g |
Key Vitamins & Minerals
Copper
🏆 Walnuts has 25% more
Phosphorus
🏆 Pistachios (Roasted, Unsalted) has 42% more
Vitamin B6
🏆 Pistachios (Roasted, Unsalted) has 2.5x more
Health Benefits Comparison
Walnuts Benefits
- Highest omega-3 content of any nut
- Rich in polyphenols and antioxidants
- Supports brain function and memory
- Promotes heart health and reduces inflammation
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
Practical Considerations
💰 Cost
Walnuts: Moderate
Pistachios (Roasted, Unsalted): Moderate
🕒 Preparation
Walnuts: Easy
Pistachios (Roasted, Unsalted): Easy
📦 Storage
Walnuts: Refrigerate
Pistachios (Roasted, Unsalted): Refrigerate
🍽️ Versatility
Walnuts: Very versatile
Pistachios (Roasted, Unsalted): Very versatile
The Bottom Line
Both Walnuts and Pistachios (Roasted, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Walnuts if: Choose walnuts for omega-3 ALA (2.5g), brain health, research-backed benefits. Best for omega-3 and brain health.
Choose Pistachios (Roasted, Unsalted) if: Choose pistachios for lower calories, more fiber, fun to shell (mindful eating). Best for weight management.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Walnuts and Pistachios (Roasted, Unsalted) in Nutrivio
Compare how Walnuts and Pistachios (Roasted, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
