Pistachio vs. Kale
Nutrition comparison of Pistachio and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and kale:
- Both kale and pistachio are high in calcium, dietary fiber and potassium.
- Kale has 6.8 times less sugar than pistachio.
- Kale has signficantly less carbohydrates than pistachio.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Pistachio has more thiamin and Vitamin B6.
- Pistachio is an excellent source of iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and kale has 94% less calories than pistachio - kale has 35 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 kale per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Kale | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 19% | 41% |
| Fat | 68% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has signficantly less carbohydrates than pistachio - kale has 4.4g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both kale and pistachio are high in dietary fiber. Pistachio has 151% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Kale has 6.8 times less sugar than pistachio - kale has 0.99g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 621% more protein than kale - kale has 2.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and kale has 97% less saturated fat than pistachio - kale has 0.18g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 30 times more Vitamin C than pistachio - kale has 93.4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 17 times more Vitamin A than pistachio - kale has 241ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 229% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 28 times more Vitamin K than pistachio - kale has 389.6ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6. Both pistachio and kale contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pistachio | Kale | |
|---|---|---|
| Thiamin | 0.695 MG | 0.113 MG |
| Riboflavin | 0.234 MG | 0.347 MG |
| Niacin | 1.373 MG | 1.18 MG |
| Pantothenic acid | 0.513 MG | 0.37 MG |
| Vitamin B6 | 1.122 MG | 0.147 MG |
| Folate | 51 UG | 62 UG |
Minerals
calcium
Both kale and pistachio are high in calcium. Kale has 137% more calcium than pistachio - kale has 254mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 152% more iron than kale - kale has 1.6mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both kale and pistachio are high in potassium. Pistachio has 189% more potassium than kale - kale has 348mg 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 | Kale | |
|---|---|---|
| beta-carotene | 159 UG | 2873 UG |
| lutein + zeaxanthin | 1160 UG | 6261 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and kale contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Kale | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.378 G |
| Total | 0.212 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than kale per 100 grams.
| Pistachio | Kale | |
|---|---|---|
| other omega 6 | 0.005 G | 0.003 G |
| linoleic acid | 13.125 G | 0.291 G |
| Total | 13.13 G | 0.294 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.
Pistachio g
()
|
Daily Values (%) |
Kale 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 kale or pistachio contain more calories in 100 grams?Pistachio is high in calories and kale has 90% less calories than pistachio - kale has 35 calories in 100g and pistachio has 572 calories.
Does kale or pistachio have more carbohydrates?
By weight, kale has signficantly fewer carbohydrates than pistachio - kale has 4.4g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does kale or pistachio contain more calcium?
Both kale and pistachio are high in calcium. Kale has 140% more calcium than pistachio - kale has 254mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does kale or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 150% more iron than kale - kale has 1.6mg of iron in 100 grams and pistachio has 4mg of iron.
Does kale or pistachio contain more potassium?
Both kale and pistachio are high in potassium. Pistachio has 190% more potassium than kale - kale has 348mg of potassium in 100 grams and pistachio has 1007mg of potassium.