Pistachio vs. Carrots
Nutrition comparison of Pistachio and Carrots
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
carrots
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and carrots:
- Both pistachio and carrots are high in dietary fiber and potassium.
- Carrot has 66% less carbohydrates than pistachio.
- Carrot has more beta-carotene and alpha-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than carrot.
- Carrot is an excellent source of Vitamin A.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Carrots (Carrots, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and carrot has 93% less calories than pistachio - pistachio has 572 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and much heavier in fat compared to carrots per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for carrots, 9:87:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Carrots | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 19% | 87% |
| Fat | 68% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Carrot has 66% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Both pistachio and carrots are high in dietary fiber. Pistachio has 268% more dietary fiber than carrot - pistachio has 10.3g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Pistachio and carrots contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 21 times more protein than carrot - pistachio has 21.1g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and carrot has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Carrot has 97% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has 63 times more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and carrot has 835ug of Vitamin A.
Vitamin E
Pistachio has 229% more Vitamin E than carrot - pistachio has 2.2mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Pistachio and carrots contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both pistachio and carrots contain significant amounts of niacin and pantothenic acid.
| Pistachio | Carrots | |
|---|---|---|
| Thiamin | 0.695 MG | 0.066 MG |
| Riboflavin | 0.234 MG | 0.058 MG |
| Niacin | 1.373 MG | 0.983 MG |
| Pantothenic acid | 0.513 MG | 0.273 MG |
| Vitamin B6 | 1.122 MG | 0.138 MG |
| Folate | 51 UG | 19 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 224% more calcium than carrot - pistachio has 107mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Pistachio is an excellent source of iron and it has 12 times more iron than carrot - pistachio has 4mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both pistachio and carrots are high in potassium. Pistachio has 215% more potassium than carrot - pistachio has 1007mg of potassium per 100 grams and carrot has 320mg 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, carrot has more beta-carotene and alpha-carotene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than carrot per 100 grams.
| Pistachio | Carrots | |
|---|---|---|
| beta-carotene | 159 UG | 8285 UG |
| lutein + zeaxanthin | 1160 UG | 256 UG |
| alpha-carotene | ~ | 3477 UG |
| lycopene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Pistachio | Carrots | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.002 G |
| Total | 0.212 G | 0.002 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than carrot per 100 grams.
| Pistachio | Carrots | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.1 G |
| Total | 13.13 G | 0.1 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 (%) |
Carrots 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 % |
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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 pistachio or carrots contain more calories in 100 grams?Pistachio is high in calories and carrot has 90% less calories than pistachio - pistachio has 572 calories in 100g and carrot has 41 calories.
Does pistachio or carrots have more carbohydrates?
By weight, carrot has 70% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does pistachio or carrots contain more calcium?
Pistachio is a rich source of calcium and it has 220% more calcium than carrot - pistachio has 107mg of calcium in 100 grams and carrot has 33mg of calcium.
Does pistachio or carrots contain more iron?
Pistachio is an abundant source of iron and it has 12 times more iron than carrot - pistachio has 4mg of iron in 100 grams and carrot has 0.3mg of iron.
Does pistachio or carrots contain more potassium?
Both pistachio and carrots are high in potassium. Pistachio has 220% more potassium than carrot - pistachio has 1007mg of potassium in 100 grams and carrot has 320mg of potassium.