Pine nuts, raw vs Lightly salted pistachios
In short
One serving each: 182 calories in pine nuts, raw (1 oz, 28.3 g), 164 calories in lightly salted pistachios (1 oz, without shell, 28.4 g). Both get most of their calories from fat.
More in pine nuts, raw: zinc (2.5×), magnesium, niacin (3.4×) and total fat. More in lightly salted pistachios: vitamin B6 (4.3×), fiber (2.5×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
1 oz, without shell (28.4 g) · 5.8 g protein · 7.7 g carbs (2.1 g sugars) · 13.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin B64% vs 18%
0.072 mg vs 0.31 mg
- Zinc15% vs 6%
1.6 mg vs 0.64 mg
- Magnesium14% vs 7%
58.3 mg vs 29.8 mg
- Fiber4% vs 10%
1.1 g vs 2.8 g
- Niacin (B3)8% vs 2%
1.3 mg vs 0.38 mg
- Total fat22% vs 17%
17.3 g vs 13.4 g
- Copper35% vs 39%
0.32 mg vs 0.35 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein4.4 g · 5.8 g9%·12%
- Carbohydrates5.3 g · 7.7 g2%·3%
- Sodiumlimit0 mg · 56.1 mg0%·2%
- Potassium185 mg · 276 mg4%·6%
- Calcium2.5 mg · 29.5 mg<1%·2%
- Iron1.5 mg · 1.1 mg8%·6%
- Phosphorus153 mg · 128 mg12%·10%
- Vitamin K0.91 µg · 4.5 µg1%·4%
- Thiamin (B1)0.18 mg · 0.19 mg15%·16%
Reported for only one of the two, so not compared: saturated fat, cholesterol, manganese, selenium, vitamin A, vitamin C, vitamin D, vitamin E, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), Lightly salted pistachios (Survey (FNDDS) 2707529). 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.