Milk vs. Pistachio
Nutrition comparison of Milk and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and pistachio:
- Both pistachio and milk are high in calcium.
- Milk has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 91% less calories than pistachio - pistachio has 572 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to pistachio per calorie. Milk has a macronutrient ratio of 27:38:35 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Pistachio | |
|---|---|---|
| Protein | 27% | 14% |
| Carbohydrates | 38% | 19% |
| Fat | 35% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than milk - pistachio has 10.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Pistachio and milk contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 538% more protein than milk - pistachio has 21.1g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and milk has 78% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and pistachio are low in trans fat - milk has 0.09g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Both milk and pistachio are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has 14 times more Vitamin C than milk - pistachio has 3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has 323% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than pistachio - milk has 49iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 71 times more Vitamin E than milk - pistachio has 2.2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Pistachio and milk contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and pistachio contain significant amounts of riboflavin and pantothenic acid.
| Milk | Pistachio | |
|---|---|---|
| Thiamin | 0.039 MG | 0.695 MG |
| Riboflavin | 0.185 MG | 0.234 MG |
| Niacin | 0.092 MG | 1.373 MG |
| Pantothenic acid | 0.356 MG | 0.513 MG |
| Vitamin B6 | 0.038 MG | 1.122 MG |
| Folate | 5 UG | 51 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both pistachio and milk are high in calcium. Milk has 12% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Pistachio is an excellent source of iron and it has 200 times more iron than milk - pistachio has 4mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 619% more potassium than milk - pistachio has 1007mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.212 G |
| Total | 0.008 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than milk per 100 grams.
| Milk | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.062 G | 13.125 G |
| Total | 0.062 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.
Milk 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 milk contain more calories in 100 grams?Pistachio is high in calories and milk has 90% less calories than pistachio - pistachio has 572 calories in 100g and milk has 50 calories.
Does pistachio or milk have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and milk has 4.8g of carbohydrates.
Does pistachio or milk contain more calcium?
Both pistachio and milk are high in calcium. Milk has 10% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and milk has 120mg of calcium.
Does pistachio or milk contain more iron?
Pistachio is an abundant source of iron and it has 200 times more iron than milk - pistachio has 4mg of iron in 100 grams and milk has 0.02mg of iron.
Does pistachio or milk contain more potassium?
Pistachio is a rich source of potassium and it has 620% more potassium than milk - pistachio has 1007mg of potassium in 100 grams and milk has 140mg of potassium.