Unsalted almonds vs Pistachios
In short
For the same 100 calories you eat 16 g of unsalted almonds or 17 g of pistachios. Both get most of their calories from fat.
More in unsalted almonds: vitamin E (10×), riboflavin (4.7×) and magnesium (2.3×). More in pistachios: vitamin B6 (9×), thiamin (9.8×) and copper. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.5 g · 3.3 g protein · 3.4 g carbs (0.78 g sugars) · 8.9 g fat
17.5 g · 3.7 g protein · 4.9 g carbs (1.4 g sugars) · 8 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 E3.9 mg · 0.38 mg26%3%
- Riboflavin (B2)0.19 mg · 0.041 mg15%3%
- Vitamin B60.022 mg · 0.2 mg1%12%
- Thiamin (B1)0.012 mg · 0.12 mg1%10%
- Magnesium44.6 mg · 19.1 mg11%5%
- Copper0.18 mg · 0.23 mg20%25%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.3 g · 3.7 g7%·7%
- Total fat8.9 g · 8 g11%·10%
- Saturated fatlimit0.72 g · 0.99 g4%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.4 g · 4.9 g1%·2%
- Fiber1.7 g · 1.8 g6%·6%
- Sodiumlimit0.49 mg · 1 mg<1%·<1%
- Potassium114 mg · 176 mg2%·4%
- Calcium42.8 mg · 18.7 mg3%·1%
- Iron0.6 mg · 0.7 mg3%·4%
- Phosphorus75.3 mg · 82 mg6%·7%
- Zinc0.53 mg · 0.41 mg5%·4%
- Selenium0.31 µg · 1.7 µg1%·3%
- Vitamin A0 µg · 2.3 µg0%·<1%
- Vitamin C0 mg · 0.52 mg0%·1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.49 µg · 2.3 µg<1%·2%
- Niacin (B3)0.58 mg · 0.24 mg4%·2%
- Folate8.7 µg · 8.9 µg2%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 12.5 mg2%·2%
From USDA FoodData Central: Unsalted almonds (Survey (FNDDS) 2707489), Pistachios (Survey (FNDDS) 2707527). 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.