Cashews vs Pistachios: (Macros, Omega Fats, Nutrients)


Cashews and pistachios are both great snacks.

While they cost a similar price, there are some differences in nutrition that you might want to consider.

This page is a short breakdown of how the nutritional content of cashews and pistachios stack up against each other per 100 grams.

Nutritional Value Comparison of Cashews and Pistachios

Both cashews and pistachios have a similar amount of calories and fat per serving.

However, pistachios are higher in protein and fiber, while being much lower in net carbohydrates (16.6g vs 29.6g).

  Cashews Pistachio nuts
Energy (kcal) 573.7 559.3
Protein (g) 15.3 20.2
Total Lipid (g) 46.4 45.3
Carbohydrate (g) 32.7 27.2
Fiber (g) 3.1 10.6
Sugars (g) 5.0 7.7

For any athlete or person trying to get more protein, pistachios have the superior macro profile.

Omega 3 and 6 Fat Ratios of Cashews and Pistachios

Most nuts have a terrible omega 3 to 6 fat ratio, which can lead to inflammation if eaten regularly in large quantities.

Both cashews and pistachios have an equally bad omega 6 to 3 fat ratio, right around 48.

  Cashews Pistachios
Omega 3 Fats 0.161 0.289
Omega 6 Fats 7.66 14.1
Omega 6:3 Ratio 47.58 48.79

If you’d like to see how other nuts stack up, see my summary of omega 3 to 6 fats in nuts.

Vitamins and Minerals of Cashews and Pistachios

high fat nuts

Both of these nuts have a wide variety of nutrients in them, which is why they’re healthy foods to include in most diets.

However, if you’re looking for a specific vitamin or mineral, one option may be better than the other:

  RDA Cashews Pistachio nuts
Vitamin B-6 (mg) 1.3 0.3 1.7
Thiamin (mg) 1.2 0.2 0.9
Phosphorus (mg) 700 490.5 489.4
Magnesium (mg) 400 259.9 120.3
Manganese (mg) 2.3 0.8 1.2
Potassium (mg) 2000 565.0 1024.4
Zinc (mg) 11 5.6 2.2
Iron (mg) 18 6.0 3.9
Selenium (µg) 55 11.7 7.0
Vitamin E (mg) 15 0.9 2.9
Folate (µg) 400 68.6 50.4
Riboflavin (mg) 1.3 0.2 0.2
Calcium (mg) 1200 45.3 105.7
Niacin (mg) 16 1.4 1.3

Each has a significant amount more of different nutrients:

  • Cashews have more magnesium, zinc, iron, and selenium
  • Pistachios have more vitamin B-6, thiamin, potassium, vitamin E, and calcium

Cashews vs Pistachios: Which is Healthier?

Neither cashews or pistachios are clearly healthier than the other. Both have similar calories, although pistachios have more protein, which is ideal for athletes.

Both nuts also have poor omega fat ratios, but well-rounded vitamin and mineral profiles that excel in different areas.

Are Cashews or Pistachios Better for Weight Loss?

Neither cashews or pistachio nuts are clearly better than the other for weight loss since they have an almost identical amount of calories per serving. Pistachios do contain more fiber, which may help suppress appetites.

Are Cashews or Pistachios Better for Bodybuilding?

When it comes to building muscle, pistachios are better for bodybuilding as they have about 33% more protein. In a 100 gram serving, cashews only have 15 grams of protein, compared to about 20 in pistachios.

About the author

Dale Cudmore

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I've been vegan for years and try to make life easier for others by sharing what I've learned.