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 561 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: manganese (9.8×), zinc (2.6×), magnesium, total fat and 2 more. More in raw pistachios: fiber, protein, calcium (13×) and potassium. 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
20.5 g protein · 27.7 g carbs · 45 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese446% vs 46%
10.3 mg vs 1.1 mg
- Zinc52% vs 20%
5.7 mg vs 2.2 mg
- Magnesium49% vs 26%
206 mg vs 110 mg
- Total fat79% vs 58%
61.3 g vs 45 g
- Fiber14% vs 25%
3.9 g vs 7 g
- Iron30% vs 19%
5.4 mg vs 3.5 mg
- Protein31% vs 41%
15.7 g vs 20.5 g
- Calcium1% vs 9%
8.7 mg vs 117 mg
- Copper124% vs 117%
1.1 mg vs 1.1 mg
- Potassium14% vs 20%
655 mg vs 947 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 27.7 g7%·10%
- Sodiumlimit0 mg · 0 mg0%·0%
- Phosphorus540 mg · 500 mg43%·40%
Reported for only one of the two, so not compared: selenium, vitamin K, thiamin (B1), niacin (B3), vitamin B6, biotin (B7).
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), 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.