Pistachios vs Pine nuts, raw
In short
Gram for gram, there are 12% more calories in pine nuts, raw than in pistachios (643 vs 572 in 100 g). Both get most of their calories from fat.
More in pistachios: vitamin B6 (4.4×), fiber (2.6×), copper, protein and 4 more. More in pine nuts, raw: zinc (2.4×), magnesium, total fat, niacin (3.3×) and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
21.1 g protein · 28.3 g carbs (7.7 g sugars) · 45.8 g fat
15.7 g protein · 18.6 g carbs · 61.3 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 B61.1 mg · 0.25 mg66%15%
- Zinc2.3 mg · 5.7 mg21%52%
- Magnesium109 mg · 206 mg26%49%
- Fiber10.3 g · 3.9 g37%14%
- Total fat45.8 g · 61.3 g59%79%
- Copper1.3 mg · 1.1 mg144%124%
- Niacin (B3)1.4 mg · 4.5 mg9%28%
- Protein21.1 g · 15.7 g42%31%
- Vitamin K13.2 µg · 3.2 µg11%3%
- Calcium107 mg · 8.7 mg8%1%
- Potassium1,007 mg · 655 mg21%14%
- Iron4 mg · 5.4 mg22%30%
- Thiamin (B1)0.69 mg · 0.63 mg58%52%
- Phosphorus469 mg · 540 mg38%43%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates28.3 g · 18.6 g10%·7%
- Sodiumlimit6 mg · 0 mg<1%·0%
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: Pistachios (Survey (FNDDS) 2707527), Pine nuts, raw (Foundation 2346392). 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.