Pistachio vs. Arugula
Nutrition comparison of Pistachio and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and arugula:
- Both arugula and pistachio are high in calcium and potassium.
- Arugula has 74% less sugar than pistachio.
- Arugula has signficantly less carbohydrates than pistachio.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Pistachio has more thiamin, riboflavin, niacin and Vitamin B6.
- Pistachio is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and arugula has 96% less calories than pistachio - arugula has 25 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Arugula | |
|---|---|---|
| Protein | 14% | 50% |
| Carbohydrates | 19% | 50% |
| Fat | 68% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has signficantly less carbohydrates than pistachio - arugula has 3.7g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 544% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Arugula has 74% less sugar than pistachio - arugula has 2.1g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 716% more protein than arugula - arugula has 2.6g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and arugula has 98% less saturated fat than pistachio - arugula has 0.09g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 400% more Vitamin C than pistachio - arugula has 15mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 815% more Vitamin A than pistachio - arugula has 119ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 405% more Vitamin E than arugula - arugula has 0.43mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 723% more Vitamin K than pistachio - arugula has 108.6ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin and Vitamin B6. Both pistachio and arugula contain significant amounts of pantothenic acid and folate.
| Pistachio | Arugula | |
|---|---|---|
| Thiamin | 0.695 MG | 0.044 MG |
| Riboflavin | 0.234 MG | 0.086 MG |
| Niacin | 1.373 MG | 0.305 MG |
| Pantothenic acid | 0.513 MG | 0.437 MG |
| Vitamin B6 | 1.122 MG | 0.073 MG |
| Folate | 51 UG | 97 UG |
Minerals
calcium
Both arugula and pistachio are high in calcium. Arugula has 50% more calcium than pistachio - arugula has 160mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 176% more iron than arugula - arugula has 1.5mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both arugula and pistachio are high in potassium. Pistachio has 173% more potassium than arugula - arugula has 369mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Pistachio | Arugula | |
|---|---|---|
| beta-carotene | 159 UG | 1424 UG |
| lutein + zeaxanthin | 1160 UG | 3555 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and arugula contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.17 G |
| Total | 0.212 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than arugula per 100 grams.
| Pistachio | Arugula | |
|---|---|---|
| other omega 6 | 0.005 G | 0.002 G |
| linoleic acid | 13.125 G | 0.13 G |
| Total | 13.13 G | 0.132 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Pistachio g
()
|
Daily Values (%) |
Arugula g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or pistachio contain more calories in 100 grams?Pistachio is high in calories and arugula has 100% less calories than pistachio - arugula has 25 calories in 100g and pistachio has 572 calories.
Is arugula or pistachio better for protein?
Pistachio is a fantastic source of protein and it has 720% more protein than arugula - arugula has 2.6g of protein per 100 grams and pistachio has 21.1g of protein.
Does arugula or pistachio have more carbohydrates?
By weight, arugula has signficantly fewer carbohydrates than pistachio - arugula has 3.7g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does arugula or pistachio contain more calcium?
Both arugula and pistachio are high in calcium. Arugula has 50% more calcium than pistachio - arugula has 160mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does arugula or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 180% more iron than arugula - arugula has 1.5mg of iron in 100 grams and pistachio has 4mg of iron.
Does arugula or pistachio contain more potassium?
Both arugula and pistachio are high in potassium. Pistachio has 170% more potassium than arugula - arugula has 369mg of potassium in 100 grams and pistachio has 1007mg of potassium.