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Comparing Nutrients in 300 calories Pistachio NutsVS Black Walnuts

Weight per 300 calories

Pistachio Nuts
53.6g
Black Walnuts
48.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pistachio Nuts or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Pistachio Nuts
14%
68%
18%
Black Walnuts
14%
80%
6%
300 kcal ▼

Macro Nutrients

Pistachio Nutsvs Black Walnuts
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
25%24.3g
Fat
29.6%28.8g
24.3 gvs28.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
9.9%3.16g
Saturated Fat
5.28%1.7g
3.16 gvs1.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
9.68%0.15g
Omega 3
81%1.3g
0.15 gvs1.3 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
44.4%7.55g
Omega 6
96%16.4g
7.55 gvs16.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
11%14.6g
Carbohydrate
3.57%4.64g
14.6 gvs4.64 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.66%4.1g
Sugars
0.74%0.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.1 gvs0.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.18%0.13g
Fructose
0.033%0.024g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
0.13 gvs0.024 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.17g
Glucose
%0.024g
0.17 gvs0.024 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.7g
Sucrose
%0.48g
3.7 gvs0.48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
15%5.68g
Fiber
8.67%3.3g
5.68 gvs3.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.3%11g
Protein
21%11.7g
11 gvs11.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Pistachio Nutsvs Black Walnuts
1.55%14μg
Vitamin A
0.11%0.97μg
RAE, retinol activity equivalents
14 μgvs0.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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39%0.47mg
Vitamin B1
2.3%0.028mg
Thiamine
0.47 mgvs0.028 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
6.6%0.086mg
Vitamin B2
4.85%0.063mg
Riboflavin
0.086 mgvs0.063 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.35%0.7mg
Vitamin B3
1.42%0.23mg
Niacin, nicotinic acid, niacinamide
0.7 mgvs0.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
5.57%0.28mg
Vitamin B5
16%0.8mg
Pantothenic acid
0.28 mgvs0.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70%0.91mg
Vitamin B6
21.7%0.28mg
Pyridoxine
0.91 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.83%27.3μg
Vitamin B9
3.76%15μg
Folates and Folic Acid
27.3 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
3.33%3mg
Vitamin C
0.92%0.82mg
Ascorbic acid
3 mgvs0.82 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.2%1.53mg
Vitamin E
6.72%1mg
Tocopherols and Tocotrienols
1.53 mgvs1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
NA
Vitamin K
1.1%1.3μg
Phytomenadione or phylloquinone
NA μgvs1.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pistachio Nutsvs Black Walnuts
5.63%56.3mg
Calcium
2.96%29.6mg
56.3 mgvs29.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.4%0.7mg
Copper
73.2%0.66mg
0.7 mgvs0.66 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
0.046%1.82μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
1.82 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
26.3%2.1mg
Iron
19%1.5mg
2.1 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
15.4%65mg
Magnesium
23%97mg
65 mgvs97 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
28%0.64mg
Manganese
82%1.9mg
0.64 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
37.5%263mg
Phosphorus
35.5%249mg
263 mgvs249 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
16%549mg
Potassium
7.46%253mg
549 mgvs253 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
6.8%3.75μg
Selenium
15%8.24μg
3.75 μgvs8.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.036%0.54mg
Sodium
0.065%0.97mg
0.54 mgvs0.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
10.7%1.18mg
Zinc
15%1.63mg
1.18 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.063%2.34g
Water
0.06%2.2g
2.34 gvs2.2 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Pistachio Nuts vs Black Walnuts:
Comparing minerals per 300 calories for Pistachio Nuts vs Black Walnuts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Pistachio NutsVS Roasted PistachiosBlack WalnutsVS Roasted PistachiosPistachio NutsVS WalnutsBlack WalnutsVS Walnuts
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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