Pistachios vs Pine nuts, raw
In short
For the same 100 calories you eat 17 g of pistachios or 16 g of pine nuts, raw. Both get most of their calories from fat.
More in pistachios: vitamin B6 (5×), copper and fiber (2.9×). More in pine nuts, raw: zinc (2.2×). 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
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 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 · 0.04 mg12%2%
- Copper0.23 mg · 0.17 mg25%19%
- Zinc0.41 mg · 0.89 mg4%8%
- Fiber1.8 g · 0.61 g6%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.4 g7%·5%
- Total fat8 g · 9.5 g10%·12%
- Carbohydrates4.9 g · 2.9 g2%·1%
- Sodiumlimit1 mg · 0 mg<1%·0%
- Potassium176 mg · 102 mg4%·2%
- Calcium18.7 mg · 1.4 mg1%·<1%
- Iron0.7 mg · 0.83 mg4%·5%
- Magnesium19.1 mg · 32 mg5%·8%
- Phosphorus82 mg · 84 mg7%·7%
- Vitamin K2.3 µg · 0.5 µg2%·<1%
- Thiamin (B1)0.12 mg · 0.097 mg10%·8%
- Niacin (B3)0.24 mg · 0.69 mg2%·4%
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.