Pistachios vs Pine nuts, raw
In short
One serving each: 162 calories in pistachios (1 oz, without shell, 28.4 g), 182 calories in pine nuts, raw (1 oz, 28.3 g). Both get most of their calories from fat.
More in pistachios: vitamin B6 (4.4×), fiber (2.6×) and copper. More in pine nuts, raw: zinc (2.4×), magnesium, total fat and niacin (3.2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz, without shell (28.4 g) · 6 g protein · 8 g carbs (2.2 g sugars) · 13 g fat
1 oz (28.3 g) · 4.4 g protein · 5.3 g carbs · 17.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving 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 B619% vs 4%
0.32 mg vs 0.072 mg
- Zinc6% vs 15%
0.66 mg vs 1.6 mg
- Magnesium7% vs 14%
30.9 mg vs 58.3 mg
- Fiber10% vs 4%
2.9 g vs 1.1 g
- Total fat17% vs 22%
13 g vs 17.3 g
- Copper41% vs 35%
0.37 mg vs 0.32 mg
- Niacin (B3)2% vs 8%
0.39 mg vs 1.3 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein6 g · 4.4 g12%·9%
- Carbohydrates8 g · 5.3 g3%·2%
- Sodiumlimit1.7 mg · 0 mg<1%·0%
- Potassium285 mg · 185 mg6%·4%
- Calcium30.3 mg · 2.5 mg2%·<1%
- Iron1.1 mg · 1.5 mg6%·8%
- Phosphorus133 mg · 153 mg11%·12%
- Vitamin K3.7 µg · 0.91 µg3%·1%
- Thiamin (B1)0.2 mg · 0.18 mg16%·15%
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.