Pine nuts, raw vs Pistachios
In short
Gram for gram, there are 12% more calories in pine nuts, raw than in pistachios (643 vs 572 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: zinc (2.4×), magnesium, total fat, niacin (3.3×) and 2 more. More in pistachios: vitamin B6 (4.4×), fiber (2.6×), copper, protein and 4 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.7 g protein · 18.6 g carbs · 61.3 g fat
21.1 g protein · 28.3 g carbs (7.7 g sugars) · 45.8 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 g 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.
- Vitamin B60.25 mg · 1.1 mg15%66%
- Zinc5.7 mg · 2.3 mg52%21%
- Magnesium206 mg · 109 mg49%26%
- Fiber3.9 g · 10.3 g14%37%
- Total fat61.3 g · 45.8 g79%59%
- Copper1.1 mg · 1.3 mg124%144%
- Niacin (B3)4.5 mg · 1.4 mg28%9%
- Protein15.7 g · 21.1 g31%42%
- Vitamin K3.2 µg · 13.2 µg3%11%
- Calcium8.7 mg · 107 mg1%8%
- Potassium655 mg · 1,007 mg14%21%
- Iron5.4 mg · 4 mg30%22%
- Thiamin (B1)0.63 mg · 0.69 mg52%58%
- Phosphorus540 mg · 469 mg43%38%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 28.3 g7%·10%
- Sodiumlimit0 mg · 6 mg0%·<1%
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), Pistachios (Survey (FNDDS) 2707527). 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.