Chestnut vs. Pistachio
Nutrition comparison of Chestnut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
chestnut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chestnut and pistachio:
- Both pistachio and chestnut are high in calories, dietary fiber and potassium.
- Chestnut is an excellent source of Vitamin C.
- Pistachio has more thiamin and Vitamin B6.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Chestnut (Nuts, chestnuts, european, roasted) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and chestnut are high in calories. Pistachio has 133% more calories than chestnut - pistachio has 572 calories per 100 grams and chestnut has 245 calories.
For macronutrient ratios, chestnut is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Chestnut has a macronutrient ratio of 5:87:8 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chestnut | Pistachio | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 87% | 19% |
| Fat | 8% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Chestnut is high in carbohydrates and pistachio has 47% less carbohydrates than chestnut - pistachio has 28.3g of total carbs per 100 grams and chestnut has 53g of carbohydrates.
dietary fiber
Both pistachio and chestnut are high in dietary fiber. Pistachio has 102% more dietary fiber than chestnut - pistachio has 10.3g of dietary fiber per 100 grams and chestnut has 5.1g of dietary fiber.
sugar
Pistachio and chestnut contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and chestnut has 10.6g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 564% more protein than chestnut - pistachio has 21.1g of protein per 100 grams and chestnut has 3.2g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and chestnut has 93% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chestnut has 0.41g of saturated fat.
Vitamins
Vitamin C
Chestnut is an excellent source of Vitamin C and it has 767% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and chestnut has 26mg of Vitamin C.
Vitamin A
Pistachio and chestnut contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and chestnut has 1ug of Vitamin A.
Vitamin E
Pistachio has 334% more Vitamin E than chestnut - pistachio has 2.2mg of Vitamin E per 100 grams and chestnut has 0.5mg of Vitamin E.
Vitamin K
Pistachio and chestnut contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and chestnut has 7.8ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6. Both chestnut and pistachio contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Chestnut | Pistachio | |
|---|---|---|
| Thiamin | 0.243 MG | 0.695 MG |
| Riboflavin | 0.175 MG | 0.234 MG |
| Niacin | 1.342 MG | 1.373 MG |
| Pantothenic acid | 0.554 MG | 0.513 MG |
| Vitamin B6 | 0.497 MG | 1.122 MG |
| Folate | 70 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 269% more calcium than chestnut - pistachio has 107mg of calcium per 100 grams and chestnut has 29mg of calcium.
iron
Pistachio is an excellent source of iron and it has 343% more iron than chestnut - pistachio has 4mg of iron per 100 grams and chestnut has 0.91mg of iron.
potassium
Both pistachio and chestnut are high in potassium. Pistachio has 70% more potassium than chestnut - pistachio has 1007mg of potassium per 100 grams and chestnut has 592mg 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,
| Chestnut | Pistachio | |
|---|---|---|
| beta-carotene | 14 UG | 159 UG |
| lutein + zeaxanthin | 13 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than chestnut per 100 grams.
| Chestnut | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.093 G | 0.212 G |
| Total | 0.093 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than chestnut per 100 grams.
| Chestnut | Pistachio | |
|---|---|---|
| linoleic acid | 0.776 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.776 G | 13.13 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.
Chestnut g
()
|
Daily Values (%) |
Pistachio 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 % |
|
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 pistachio or chestnut contain more calories in 100 grams?Both pistachio and chestnut are high in calories. Pistachio has 130% more calories than chestnut - pistachio has 572 calories in 100g and chestnut has 245 calories.
Does pistachio or chestnut have more carbohydrates?
By weight, chestnut is high in carbohydrates and pistachio has 50% fewer carbohydrates than chestnut - pistachio has 28.3g of carbs for 100g and chestnut has 53g of carbohydrates.
Does pistachio or chestnut contain more calcium?
Pistachio is a rich source of calcium and it has 270% more calcium than chestnut - pistachio has 107mg of calcium in 100 grams and chestnut has 29mg of calcium.
Does pistachio or chestnut contain more iron?
Pistachio is an abundant source of iron and it has 340% more iron than chestnut - pistachio has 4mg of iron in 100 grams and chestnut has 0.91mg of iron.
Does pistachio or chestnut contain more potassium?
Both pistachio and chestnut are high in potassium. Pistachio has 70% more potassium than chestnut - pistachio has 1007mg of potassium in 100 grams and chestnut has 592mg of potassium.