Coconut vs. Pistachio
Nutrition comparison of Coconut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and pistachio:
- Both coconut and pistachio are high in calories, dietary fiber, iron, potassium and saturated fat.
- Pistachio has more thiamin, riboflavin, niacin and Vitamin B6.
- Pistachio is an excellent source of calcium and protein.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and pistachio are high in calories. Pistachio has 62% more calories than coconut - coconut has 354 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, coconut is lighter in protein, heavier in fat and similar to pistachio for carbs. Coconut has a macronutrient ratio of 4:16:80 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 16% | 19% |
| Fat | 80% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut has 46% less carbohydrates than pistachio - coconut has 15.2g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both coconut and pistachio are high in dietary fiber. Pistachio has 14% more dietary fiber than coconut - coconut has 9g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Coconut and pistachio contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 532% more protein than coconut - coconut has 3.3g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both coconut and pistachio are high in saturated fat. Coconut has 426% more saturated fat than pistachio - coconut has 29.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Coconut and pistachio contain similar amounts of Vitamin C - coconut has 3.3mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than coconut - pistachio has 13ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Pistachio has 804% more Vitamin E than coconut - coconut has 0.24mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Coconut and pistachio contain similar amounts of Vitamin K - coconut has 0.2ug 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 coconut and pistachio contain significant amounts of pantothenic acid and folate.
| Coconut | Pistachio | |
|---|---|---|
| Thiamin | 0.066 MG | 0.695 MG |
| Riboflavin | 0.02 MG | 0.234 MG |
| Niacin | 0.54 MG | 1.373 MG |
| Pantothenic acid | 0.3 MG | 0.513 MG |
| Vitamin B6 | 0.054 MG | 1.122 MG |
| Folate | 26 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 664% more calcium than coconut - coconut has 14mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both coconut and pistachio are high in iron. Pistachio has 66% more iron than coconut - coconut has 2.4mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both coconut and pistachio are high in potassium. Pistachio has 183% more potassium than coconut - coconut has 356mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than coconut per 100 grams.
| Coconut | Pistachio | |
|---|---|---|
| linoleic acid | 0.366 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.366 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.
Coconut 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 coconut or pistachio contain more calories in 100 grams?Both coconut and pistachio are high in calories. Pistachio has 60% more calories than coconut - coconut has 354 calories in 100g and pistachio has 572 calories.
Does coconut or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 660% more calcium than coconut - coconut has 14mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does coconut or pistachio contain more iron?
Both coconut and pistachio are high in iron. Pistachio has 70% more iron than coconut - coconut has 2.4mg of iron in 100 grams and pistachio has 4mg of iron.
Does coconut or pistachio contain more potassium?
Both coconut and pistachio are high in potassium. Pistachio has 180% more potassium than coconut - coconut has 356mg of potassium in 100 grams and pistachio has 1007mg of potassium.