Pine nuts, raw vs Raw pistachios
In short
Gram for gram, there are 15% more calories in pine nuts, raw than in raw pistachios (643 vs 560 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: manganese (8.5×), zinc (2.6×), total fat, magnesium and 3 more. More in raw pistachios: vitamin B6 (6.7×), fiber (2.7×), thiamin, copper and 3 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
20.2 g protein · 27.2 g carbs (7.7 g sugars) · 45.3 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.
- Manganese10.3 mg · 1.2 mg446%52%
- Vitamin B60.25 mg · 1.7 mg15%100%
- Zinc5.7 mg · 2.2 mg52%20%
- Fiber3.9 g · 10.6 g14%38%
- Total fat61.3 g · 45.3 g79%58%
- Thiamin (B1)0.63 mg · 0.87 mg52%73%
- Magnesium206 mg · 121 mg49%29%
- Copper1.1 mg · 1.3 mg124%144%
- Niacin (B3)4.5 mg · 1.3 mg28%8%
- Protein15.7 g · 20.2 g31%40%
- Iron5.4 mg · 3.9 mg30%22%
- Potassium655 mg · 1,025 mg14%22%
- Calcium8.7 mg · 105 mg1%8%
- Phosphorus540 mg · 490 mg43%39%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 27.2 g7%·10%
- Sodiumlimit0 mg · 1 mg0%·<1%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), 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.