With heart-healthy unsaturated fats, fiber, protein and vitamins and minerals, both Planters pistachios and peanuts are nutritious choices. Both types of nuts, however, do contain a bit of unhealthy saturated fat and sodium, which should be limited in the diet. In addition to some saturated fat and sodium, they are high in calories and should be enjoyed in moderation to avoid consuming too many calories.
Fat
Planters pistachios and peanuts are rich in unsaturated fat, with 12 g in dry roasted peanuts and 13 g in dry roasted pistachios per 28 g. Unsaturated fat favorably affects blood cholesterol, decreasing levels of "bad" LDL cholesterol and risk of heart disease. Both types also contain saturated fat as well, however, with 2 g per 28 g. Saturated fat should be limited to less than 7 percent of calories to reduce heart disease risk.
Fiber
Both Planters pistachios and peanuts contain a reasonable amount of fiber, with 2 g in peanuts and 3 g in pistachio nuts per 28 g. Fiber is needed to maintain digestive tract health. It also helps control blood cholesterol levels and blood sugar levels. Finally, fiber delays the emptying of food from the stomach, providing a feeling of fullness after eating which can prevent overeating.
Protein
Planters peanuts contain more protein than Planters pistachios, with 8 g in the peanuts and 4 g in the pistachios per 28 g. Protein is essential to the growth and repair of body tissues. It is also needed for healthy weight loss, as it slows emptying of contents from the stomach, providing satiety, or a feeling of satisfaction. Planters peanuts and pistachios may be consumed as a between-meal snack because they provide satisfaction that lasts.
Vitamins and Minerals
Small amounts of iron and calcium are found in both Planters peanuts and pistachios, along with sodium. A 28 g serving of pistachios provides 4 percent of the daily value for iron, 2 percent for calcium and 8 percent for sodium based on a 2,000-calorie diet. The same amount of peanuts has 2 percent of the daily value for calcium and iron and 8 percent for sodium. You should limit your sodium intake to no more than 1,500 mg a day because of its association with high blood pressure and heart disease.
References
- LIVESTRONG.com MyPlate: Planters Dry Roasted Peanuts (Regular)
- LIVESTRONG.com MyPlate: Planters Dry Roasted Pistachios Nuts
- American Heart Association: Know Your Fats
- Mayo Clinic: Dietary fiber: Essential for a Healthy Diet
- "American Journal of Clinical Nutrition"; Protein, weight management, and satiety; Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M; May 2008
- American Heart Association: Sodium (Salt or Sodium Chloride)
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