Pine nuts, raw vs Unsalted pistachios
In short
Gram for gram, there are 10% more calories in pine nuts, raw than in unsalted pistachios (643 vs 582 in 100 g). Both get most of their calories from fat.
More in pine nuts, raw: zinc (2.5×), magnesium, niacin (3.4×), total fat and 2 more. More in unsalted pistachios: vitamin B6 (4.3×), fiber (2.5×), copper, vitamin K (4.9×) 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
20.4 g protein · 27.4 g carbs (7.5 g sugars) · 47.4 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%64%
- Zinc5.7 mg · 2.3 mg52%21%
- Magnesium206 mg · 106 mg49%25%
- Fiber3.9 g · 10 g14%36%
- Niacin (B3)4.5 mg · 1.3 mg28%8%
- Total fat61.3 g · 47.4 g79%61%
- Copper1.1 mg · 1.3 mg124%139%
- Vitamin K3.2 µg · 15.8 µg3%13%
- Protein15.7 g · 20.4 g31%41%
- Iron5.4 mg · 3.9 mg30%22%
- Calcium8.7 mg · 104 mg1%8%
- Potassium655 mg · 977 mg14%21%
- Phosphorus540 mg · 455 mg43%36%
- Thiamin (B1)0.63 mg · 0.67 mg52%56%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates18.6 g · 27.4 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), Unsalted pistachios (Survey (FNDDS) 2707530). 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.