Pine nuts, dried vs Raw pistachios

Pine nuts, driedRaw pistachios
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 15 g of pine nuts, dried or 18 g of raw pistachios. Both get most of their calories from fat.

More in pine nuts, dried: manganese (6.1×), vitamin E (2.7×) and zinc (2.4×). More in raw pistachios: vitamin B6, thiamin (2.9×) and fiber (3.4×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Pine nuts, dried100 cal

14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat

Raw pistachios100 cal

17.9 g · 3.6 g protein · 4.9 g carbs (1.4 g sugars) · 8.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Manganese1.3 mg · 0.21 mg
    57%9%
  • Vitamin B60.014 mg · 0.3 mg
    1%18%
  • Thiamin (B1)0.054 mg · 0.16 mg
    5%13%
  • Vitamin E1.4 mg · 0.51 mg
    9%3%
  • Zinc0.96 mg · 0.39 mg
    9%4%
  • Fiber0.55 g · 1.9 g
    2%7%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2 g · 3.6 g4%·7%
  • Total fat10.2 g · 8.1 g13%·10%
  • Saturated fatlimit0.73 g · 1.1 g4%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates1.9 g · 4.9 g1%·2%
  • Sodiumlimit0.3 mg · 0.18 mg<1%·<1%
  • Potassium88.7 mg · 183 mg2%·4%
  • Calcium2.4 mg · 18.8 mg<1%·1%
  • Iron0.82 mg · 0.7 mg5%·4%
  • Magnesium37.3 mg · 21.6 mg9%·5%
  • Phosphorus85.4 mg · 87.5 mg7%·7%
  • Copper0.2 mg · 0.23 mg22%·26%
  • Selenium0.1 µg · 1.3 µg<1%·2%
  • Vitamin A0.15 µg · 4.6 µg<1%·1%
  • Vitamin C0.12 mg · 1 mg<1%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Riboflavin (B2)0.034 mg · 0.029 mg3%·2%
  • Niacin (B3)0.65 mg · 0.23 mg4%·1%
  • Pantothenic acid (B5)0.047 mg · 0.093 mg1%·2%
  • Folate5.1 µg · 9.1 µg1%·2%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin K, choline.

From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Raw pistachios (SR Legacy 170184). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Pine nuts, dried vs Raw pistachios: nutrition compared | MyFoodAnalysis