Pine nuts, dried vs Raw pistachios
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 (7×), zinc (2.5×) and magnesium. More in raw pistachios: selenium. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 g fat
17.8 g · 3.7 g protein · 4.9 g carbs · 8 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.
- Manganese1.3 mg · 0.19 mg57%8%
- Selenium0.1 µg · 4.1 µg<1%7%
- Zinc0.96 mg · 0.39 mg9%4%
- Magnesium37.3 mg · 19.6 mg9%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 3.7 g4%·7%
- Total fat10.2 g · 8 g13%·10%
- Carbohydrates1.9 g · 4.9 g1%·2%
- Fiber0.55 g · 1.2 g2%·4%
- Sodiumlimit0.3 mg · 0 mg<1%·0%
- Potassium88.7 mg · 169 mg2%·4%
- Calcium2.4 mg · 20.9 mg<1%·2%
- Iron0.82 mg · 0.62 mg5%·3%
- Phosphorus85.4 mg · 89.1 mg7%·7%
- Copper0.2 mg · 0.19 mg22%·21%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), vitamin B6, folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, dried (SR Legacy 170591), Raw pistachios (Foundation 2515379). 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.