Pine nuts, raw vs Unsalted pistachios
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 17 g of unsalted pistachios. Both get most of their calories from fat.
More in pine nuts, raw: zinc (2.3×). More in unsalted pistachios: vitamin B6 (4.7×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
17.2 g · 3.5 g protein · 4.7 g carbs (1.3 g sugars) · 8.2 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 calories 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 B60.04 mg · 0.19 mg2%11%
- Copper0.17 mg · 0.22 mg19%24%
- Zinc0.89 mg · 0.39 mg8%4%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.5 g5%·7%
- Total fat9.5 g · 8.2 g12%·10%
- Carbohydrates2.9 g · 4.7 g1%·2%
- Fiber0.61 g · 1.7 g2%·6%
- Sodiumlimit0 mg · 1 mg0%·<1%
- Potassium102 mg · 168 mg2%·4%
- Calcium1.4 mg · 17.9 mg<1%·1%
- Iron0.83 mg · 0.67 mg5%·4%
- Magnesium32 mg · 18.2 mg8%·4%
- Phosphorus84 mg · 78.2 mg7%·6%
- Vitamin K0.5 µg · 2.7 µg<1%·2%
- Thiamin (B1)0.097 mg · 0.12 mg8%·10%
- Niacin (B3)0.69 mg · 0.23 mg4%·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.