Comparing Nutrients in 100 calories Roasted PistachiosVS Black Walnuts

Weight per 100 calories

Roasted Pistachios

17.5g

Black Walnuts

16g

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

Which food has more nutrients per 100 calories - Roasted Pistachios or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.26%8g

Fat

9.9%9.6g

8 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

1.76%0.56g

0.99 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g

Omega 3

27%0.43g

0.037 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

32%5.45g

2.3 gvs5.45 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 .

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3.8%4.94g

Carbohydrate

1.2%1.55g

4.94 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.87%1.35g

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.053%0.038g

Fructose

0.011%0.008g

≤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]

0.038 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g

Glucose

%0.008g

0.044 gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.24g

Sucrose

%0.16g

1.24 gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.74%1.8g

Fiber

2.9%1.1g

1.8 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.57%3.7g

Protein

6.94%3.9g

3.7 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Black Walnuts

0.25%2.27μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

2.27 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

0.77%0.009mg

Thiamine

0.12 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.15%0.041mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.041 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.24mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.8%0.09mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.09 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.2 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.23%8.9μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

8.9 μgvs5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.58%0.52mg

Vitamin C

0.31%0.27mg

Ascorbic acid

0.52 mgvs0.27 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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2.53%0.38mg

Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

0.38 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.92%2.3μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

2.3 μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Black Walnuts

1.87%18.7mg

Calcium

0.99%9.85mg

18.7 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg

Copper

24.4%0.22mg

0.23 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.8%0.7mg

Iron

6.3%0.5mg

0.7 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.54%19mg

Magnesium

7.73%32.5mg

19 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.45%0.22mg

Manganese

27.4%0.63mg

0.22 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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11.7%82mg

Phosphorus

12%83mg

82 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.18%176mg

Potassium

2.5%84.5mg

176 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.18%1.75μg

Selenium

5%2.75μg

1.75 μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.07%1.05mg

Sodium

0.022%0.32mg

1.05 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg

Zinc

4.95%0.54mg

0.41 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.32g

Water

0.02%0.74g

0.32 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Pistachios vs Black Walnuts:

Dry Roasted Pistachio Nuts have 13.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.3 times more Vitamin K than Dried Black Walnuts.
While Dried Black Walnuts contain 3 times more Vitamin B5 than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Vitamin E per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Pistachios vs Black Walnuts:

Dry Roasted Pistachio Nuts have 1.9 times more Calcium, 1.4 times more Iron and 2.1 times more Potassium than Dried Black Walnuts.
While Dried Black Walnuts contain 1.7 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Pistachio Nuts have 1.8 times more Saturated Fat, 3.2 times more Carbohydrate, 7.6 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 11.7 times more Omega 3 and 2.4 times more Omega 6 than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Energy, Fat and Protein per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted PistachiosVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories Roasted PistachiosVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Pistachios or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: