Pistachio vs. Cauliflower
Nutrition comparison of Pistachio and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and cauliflower:
- Both cauliflower and pistachio are high in potassium.
- Cauliflower has 75% less sugar than pistachio.
- Cauliflower has signficantly less carbohydrates than pistachio.
- Cauliflower is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, niacin and Vitamin B6.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and cauliflower has 96% less calories than pistachio - cauliflower has 25 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Cauliflower | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 19% | 66% |
| Fat | 68% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has signficantly less carbohydrates than pistachio - cauliflower has 5g 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 415% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Cauliflower has 75% less sugar than pistachio - cauliflower has 1.9g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 996% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and cauliflower has 98% less saturated fat than pistachio - cauliflower has 0.13g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 15 times more Vitamin C than pistachio - cauliflower has 48.2mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than cauliflower - pistachio has 13ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Pistachio has 26 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Cauliflower and pistachio contain similar amounts of Vitamin K - cauliflower has 15.5ug 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 cauliflower contain significant amounts of pantothenic acid and folate.
| Pistachio | Cauliflower | |
|---|---|---|
| Thiamin | 0.695 MG | 0.05 MG |
| Riboflavin | 0.234 MG | 0.06 MG |
| Niacin | 1.373 MG | 0.507 MG |
| Pantothenic acid | 0.513 MG | 0.667 MG |
| Vitamin B6 | 1.122 MG | 0.184 MG |
| Folate | 51 UG | 57 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 386% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 860% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both cauliflower and pistachio are high in potassium. Pistachio has 237% more potassium than cauliflower - cauliflower has 299mg 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 | Cauliflower | |
|---|---|---|
| beta-carotene | 159 UG | ~ |
| lutein + zeaxanthin | 1160 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Pistachio | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.015 G |
| Total | 0.212 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than cauliflower per 100 grams.
| Pistachio | Cauliflower | |
|---|---|---|
| other omega 6 | 0.033 G | 0.003 G |
| linoleic acid | 13.125 G | 0.016 G |
| Total | 13.158 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pistachio or Cauliflower .
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Cauliflower (Cauliflower, raw) .
Pistachio g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 cauliflower or pistachio contain more calories in 100 grams?Pistachio is high in calories and cauliflower has 100% less calories than pistachio - cauliflower has 25 calories in 100g and pistachio has 572 calories.
Does cauliflower or pistachio have more carbohydrates?
By weight, cauliflower has signficantly fewer carbohydrates than pistachio - cauliflower has 5g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does cauliflower or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 390% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does cauliflower or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 860% more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and pistachio has 4mg of iron.
Does cauliflower or pistachio contain more potassium?
Both cauliflower and pistachio are high in potassium. Pistachio has 240% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and pistachio has 1007mg of potassium.