Although most nuts share some general nutritional characteristics -- they tend to be calorie-dense and high in fat -- different types of nuts have differences, some of which can be significant. While peanuts and pistachios have nutritional profiles that are similar in some ways, the differences between the two nuts may make one more appropriate for your diet than the other.
Calories
Peanuts and pistachios provide nearly the same amount of calories, with 1 oz. of peanuts containing 161 calories and 1 oz. of pistachios providing 159. These amounts comprise about 8 percent of the daily suggested intake of 2,000 calories. This amount of calories can be burned off by exercise relatively easily; 43 minutes of ballroom dancing or 19 minutes of swimming laps would burn off the calories in 1 oz. of pistachios or peanuts.
Fat
Peanuts and pistachios are both high in fat, but they have slightly different amounts. A 1-ounce serving of pistachios contains about 13 g of fat, while a 1-ounce serving of peanuts has 14 g of fat. Both contain less than 2 g of saturated fat per serving. Although eating too much saturated fat may increase your risk of cardiovascular diseases, unsaturated fat is required for optimal health, even if you are dieting. A study in the July 2008 issue of the "The New England Journal of Medicine" found that dieters who restricted fat intake were not as successful as those who restricted carbohydrate intake instead.
Protein
Protein is a vital nutrient that your body uses to produce and repair tissues, including muscle, so it's important to consume adequate levels for optimal health. Peanuts provide more protein than pistachios, as 1 oz. of peanuts contains 7.3 g of protein, while 1 oz. of pistachios has 5.8 g. According to the Harvard School of Public Health, consuming 20 to 25 percent of your calories from protein can be beneficial for weight management and cardiovascular health.
Carbohydrate
While peanuts and pistachios are both low in carbohydrates, peanuts are significantly lower. A 1-ounce serving of peanuts contains 4.6 g of carbohydrates, compared to 7.8 g in a 1-ounce serving of pistachios. Pistachios are also higher in dietary fiber, with 2.9 g per serving, compared to 2.4 g in peanuts. Dietary fiber can help you manage your cholesterol levels and promote stable blood-sugar levels.
Vitamins
Neither peanuts nor pistachios are particularly rich in vitamins, but both provide some vitamin content. Pistachios have small doses of vitamins A, C and E, while peanuts contain some vitamin A and B6.
Minerals
Pistachios and peanuts provide some minerals. Both contain calcium, magnesium, iron, phosphorus and potassium.
References
- U.S. Department of Agriculture National Nutrient Database: Nuts, Pistachio Nuts, Raw
- U.S. Department of Agriculture National Nutrient Database: Peanuts, All Types, Raw
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- "The New England Journal of Medicine"; Weight Loss With a Low-Carbohydrate, Mediterranean or Low-Fat Diet; I. Shai, et al.; July 2008
- Harvard School of Public Health: Expert Answers to Readers' Questions
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
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