Peanuts vs pistachios: which is healthier?
Peanuts are more nutrient-dense, scoring 41/100 against 35/100 for pistachios. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Peanuts
567 kcal per 100 g. 1 oz: 28 g
Higher scorePistachios
560 kcal per 100 g. 1 oz (about 49 kernels): 28 g
Which to pick for your goal
- Fewer caloriesAbout even567 vs 560 kcal per 100 g
- More proteinPeanuts26 vs 20 g per 100 g
- More fiberPistachios8.5 vs 11 g per 100 g
- Less sugarPeanuts4.7 vs 7.7 g per 100 g
- More potassiumPistachios705 vs 1025 mg per 100 g
- Less saturated fatAbout even6.3 vs 5.9 g per 100 g
Nutrition side by side
| Nutrient | Peanuts, 100 g | Pistachios, 100 g | Peanuts, 28 g | Pistachios, 28 g |
|---|---|---|---|---|
| Calories | 567 kcal | 560 kcal | 159 kcal | 157 kcal |
| Protein | 26 g | 20 g | 7.2 g | 5.6 g |
| Carbohydrates | 16 g | 27 g | 4.5 g | 7.6 g |
| Sugars | 4.7 g | 7.7 g | 1.3 g | 2.1 g |
| Fiber | 8.5 g | 11 g | 2.4 g | 3 g |
| Fat | 49 g | 45 g | 14 g | 13 g |
| Saturated fat | 6.3 g | 5.9 g | 1.8 g | 1.7 g |
| Vitamin C | 0 mg | 5.6 mg | 0 mg | 1.6 mg |
| Vitamin A | 0 µg | 26 µg | 0 µg | 7.3 µg |
| Potassium | 705 mg | 1025 mg | 197 mg | 287 mg |
| Iron | 4.6 mg | 3.9 mg | 1.3 mg | 1.1 mg |
| Calcium | 92 mg | 105 mg | 26 mg | 29 mg |
| Magnesium | 168 mg | 121 mg | 47 mg | 34 mg |
| Sodium | 18 mg | 1 mg | 5 mg | 0.3 mg |
Last updated . Scores use the HowHealthyIs Score method.