Pistachio vs. Chicken Breast
Nutrition comparison of Pistachio and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and chicken breast:
- Both pistachio and chicken breast are high in calories, potassium and protein.
- Chicken breast has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and chicken breast are high in calories. Pistachio has 247% more calories than chicken breast - pistachio has 572 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, pistachio is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Chicken Breast | |
|---|---|---|
| Protein | 14% | 79% |
| Carbohydrates | 19% | ~ |
| Fat | 68% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pistachio has 10.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both pistachio and chicken breast are high in protein. Chicken breast has 47% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and chicken breast has 82% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Pistachio has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than chicken breast - pistachio has 3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Pistachio and chicken breast contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than pistachio - chicken breast has 5iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 704% more Vitamin E than chicken breast - pistachio has 2.2mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Pistachio and chicken breast contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12. Both pistachio and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.
| Pistachio | Chicken Breast | |
|---|---|---|
| Thiamin | 0.695 MG | 0.07 MG |
| Riboflavin | 0.234 MG | 0.114 MG |
| Niacin | 1.373 MG | 13.712 MG |
| Pantothenic acid | 0.513 MG | 0.965 MG |
| Vitamin B6 | 1.122 MG | 0.6 MG |
| Folate | 51 UG | 4 UG |
| Vitamin B12 | ~ | 0.34 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 613% more calcium than chicken breast - pistachio has 107mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Pistachio is an excellent source of iron and it has 288% more iron than chicken breast - pistachio has 4mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both pistachio and chicken breast are high in potassium. Pistachio has 293% more potassium than chicken breast - pistachio has 1007mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pistachio per 100 grams.
| Pistachio | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.212 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than chicken breast per 100 grams.
| Pistachio | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.005 G | 0.06 G |
| linoleic acid | 13.125 G | 0.59 G |
| Total | 13.13 G | 0.65 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.
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Pistachio g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 % |
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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 % |
|
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 % |
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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 chicken breast contain more calories in 100 grams?Both pistachio and chicken breast are high in calories. Pistachio has 250% more calories than chicken breast - pistachio has 572 calories in 100g and chicken breast has 165 calories.
Is pistachio or chicken breast better for protein?
Both pistachio and chicken breast are high in protein. Chicken breast has 50% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and chicken breast has 31g of protein.
Does pistachio or chicken breast contain more calcium?
Pistachio is a rich source of calcium and it has 610% more calcium than chicken breast - pistachio has 107mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does pistachio or chicken breast contain more iron?
Pistachio is an abundant source of iron and it has 290% more iron than chicken breast - pistachio has 4mg of iron in 100 grams and chicken breast has 1mg of iron.
Does pistachio or chicken breast contain more potassium?
Both pistachio and chicken breast are high in potassium. Pistachio has 290% more potassium than chicken breast - pistachio has 1007mg of potassium in 100 grams and chicken breast has 256mg of potassium.