Pistachios vs Pine nuts, dried
In short
For the same 100 calories you eat 17 g of pistachios or 15 g of pine nuts, dried. Both get most of their calories from fat.
More in pistachios: vitamin B6 (14×), thiamin (2.2×) and fiber (3.3×). More in pine nuts, dried: vitamin E (3.7×), zinc (2.3×), vitamin K (3.5×) and magnesium. Everything else is within 4% of a day's needs.
Calories, and where they come from
17.5 g · 3.7 g protein · 4.9 g carbs (1.4 g sugars) · 8 g fat
14.9 g · 2 g protein · 1.9 g carbs (0.53 g sugars) · 10.2 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 B60.2 mg · 0.014 mg12%1%
- Vitamin E0.38 mg · 1.4 mg3%9%
- Thiamin (B1)0.12 mg · 0.054 mg10%5%
- Zinc0.41 mg · 0.96 mg4%9%
- Vitamin K2.3 µg · 8 µg2%7%
- Fiber1.8 g · 0.55 g6%2%
- Magnesium19.1 mg · 37.3 mg5%9%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2 g7%·4%
- Total fat8 g · 10.2 g10%·13%
- Saturated fatlimit0.99 g · 0.73 g5%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates4.9 g · 1.9 g2%·1%
- Sodiumlimit1 mg · 0.3 mg<1%·<1%
- Potassium176 mg · 88.7 mg4%·2%
- Calcium18.7 mg · 2.4 mg1%·<1%
- Iron0.7 mg · 0.82 mg4%·5%
- Phosphorus82 mg · 85.4 mg7%·7%
- Copper0.23 mg · 0.2 mg25%·22%
- Selenium1.7 µg · 0.1 µg3%·<1%
- Vitamin A2.3 µg · 0.15 µg<1%·<1%
- Vitamin C0.52 mg · 0.12 mg1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Riboflavin (B2)0.041 mg · 0.034 mg3%·3%
- Niacin (B3)0.24 mg · 0.65 mg2%·4%
- Folate8.9 µg · 5.1 µg2%·1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline12.5 mg · 8.3 mg2%·2%
Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).
From USDA FoodData Central: Pistachios (Survey (FNDDS) 2707527), Pine nuts, dried (SR Legacy 170591). 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.