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
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.
- Vitamin B615% vs 64%
0.25 mg vs 1.1 mg
- Zinc52% vs 21%
5.7 mg vs 2.3 mg
- Magnesium49% vs 25%
206 mg vs 106 mg
- Fiber14% vs 36%
3.9 g vs 10 g
- Niacin (B3)28% vs 8%
4.5 mg vs 1.3 mg
- Total fat79% vs 61%
61.3 g vs 47.4 g
- Copper124% vs 139%
1.1 mg vs 1.3 mg
- Vitamin K3% vs 13%
3.2 µg vs 15.8 µg
- Protein31% vs 41%
15.7 g vs 20.4 g
- Iron30% vs 22%
5.4 mg vs 3.9 mg
- Calcium1% vs 8%
8.7 mg vs 104 mg
- Potassium14% vs 21%
655 mg vs 977 mg
- Phosphorus43% vs 36%
540 mg vs 455 mg
- Thiamin (B1)52% vs 56%
0.63 mg vs 0.67 mg
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.