Raw pistachios vs Pine nuts, raw
In short
Gram for gram, there are 15% more calories in pine nuts, raw than in raw pistachios (643 vs 561 in 100 g). Both get most of their calories from fat.
More in raw pistachios: fiber, protein, calcium (13×) and potassium. More in pine nuts, raw: manganese (9.8×), zinc (2.6×), magnesium, total fat and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.5 g protein · 27.7 g carbs · 45 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.
- Manganese1.1 mg · 10.3 mg46%446%
- Zinc2.2 mg · 5.7 mg20%52%
- Magnesium110 mg · 206 mg26%49%
- Total fat45 g · 61.3 g58%79%
- Fiber7 g · 3.9 g25%14%
- Iron3.5 mg · 5.4 mg19%30%
- Protein20.5 g · 15.7 g41%31%
- Calcium117 mg · 8.7 mg9%1%
- Copper1.1 mg · 1.1 mg117%124%
- Potassium947 mg · 655 mg20%14%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Carbohydrates27.7 g · 18.6 g10%·7%
- Sodiumlimit0 mg · 0 mg0%·0%
- Phosphorus500 mg · 540 mg40%·43%
Reported for only one of the two, so not compared: selenium, vitamin K, thiamin (B1), niacin (B3), vitamin B6, biotin (B7).
From USDA FoodData Central: Raw pistachios (Foundation 2515379), 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.