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
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 B666% vs 15%
1.1 mg vs 0.25 mg
- Zinc21% vs 52%
2.3 mg vs 5.7 mg
- Magnesium26% vs 49%
109 mg vs 206 mg
- Fiber37% vs 14%
10.3 g vs 3.9 g
- Total fat59% vs 79%
45.8 g vs 61.3 g
- Copper144% vs 124%
1.3 mg vs 1.1 mg
- Niacin (B3)9% vs 28%
1.4 mg vs 4.5 mg
- Protein42% vs 31%
21.1 g vs 15.7 g
- Vitamin K11% vs 3%
13.2 µg vs 3.2 µg
- Calcium8% vs 1%
107 mg vs 8.7 mg
- Potassium21% vs 14%
1,007 mg vs 655 mg
- Iron22% vs 30%
4 mg vs 5.4 mg
- Thiamin (B1)58% vs 52%
0.69 mg vs 0.63 mg
- Phosphorus38% vs 43%
469 mg vs 540 mg
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.