Grapes vs. Pistachio
Nutrition comparison of Grapes and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and pistachio:
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and grape has 88% less calories than pistachio - pistachio has 572 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Grapes has a macronutrient ratio of 4:95:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 95% | 19% |
| Fat | 2% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Grape has 36% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 10 times more dietary fiber than grape - pistachio has 10.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Pistachio has 50% less sugar than grape - pistachio has 7.7g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 28 times more protein than grape - pistachio has 21.1g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and grape has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Pistachio and grapes contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Pistachio and grapes contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Pistachio has 10 times more Vitamin E than grape - pistachio has 2.2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Pistachio and grapes contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Pistachio | |
|---|---|---|
| Thiamin | 0.069 MG | 0.695 MG |
| Riboflavin | 0.07 MG | 0.234 MG |
| Niacin | 0.188 MG | 1.373 MG |
| Pantothenic acid | 0.05 MG | 0.513 MG |
| Vitamin B6 | 0.086 MG | 1.122 MG |
| Folate | 2 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 970% more calcium than grape - pistachio has 107mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Pistachio is an excellent source of iron and it has 10 times more iron than grape - pistachio has 4mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 427% more potassium than grape - pistachio has 1007mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Pistachio | |
|---|---|---|
| beta-carotene | 39 UG | 159 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.212 G |
| Total | 0.011 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than grape per 100 grams.
| Grapes | Pistachio | |
|---|---|---|
| linoleic acid | 0.037 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Pistachio 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 % |
|
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 grapes contain more calories in 100 grams?Pistachio is high in calories and grape has 90% less calories than pistachio - pistachio has 572 calories in 100g and grape has 69 calories.
Does pistachio or grapes have more carbohydrates?
By weight, grape has 40% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and grape has 18.1g of carbohydrates.
Does pistachio or grapes contain more calcium?
Pistachio is a rich source of calcium and it has 970% more calcium than grape - pistachio has 107mg of calcium in 100 grams and grape has 10mg of calcium.
Does pistachio or grapes contain more iron?
Pistachio is an abundant source of iron and it has 10 times more iron than grape - pistachio has 4mg of iron in 100 grams and grape has 0.36mg of iron.
Does pistachio or grapes contain more potassium?
Pistachio is a rich source of potassium and it has 430% more potassium than grape - pistachio has 1007mg of potassium in 100 grams and grape has 191mg of potassium.