Oats vs. Pistachio
Nutrition comparison of Oats and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and pistachio:
- Both oats and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oat has more pantothenic acid, however, pistachio contains more Vitamin B6.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and pistachio are high in calories. Pistachio has 47% more calories than oat - oat has 389 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Oats has a macronutrient ratio of 17:67:16 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Pistachio | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 67% | 19% |
| Fat | 16% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and pistachio has 57% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both oats and pistachio are high in dietary fiber. Oat is very similar to pistachio for dietary fiber - oat has 10.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Oat has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and pistachio are high in protein. Pistachio has 25% more protein than oat - oat has 16.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and oat has 78% less saturated fat than pistachio - oat has 1.2g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than oat - pistachio has 3mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than oat - pistachio has 13ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than oat - pistachio has 2.2mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than oat - pistachio has 13.2ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more pantothenic acid, however, pistachio contains more Vitamin B6. Both oats and pistachio contain significant amounts of thiamin, riboflavin, niacin and folate.
| Oats | Pistachio | |
|---|---|---|
| Thiamin | 0.763 MG | 0.695 MG |
| Riboflavin | 0.139 MG | 0.234 MG |
| Niacin | 0.961 MG | 1.373 MG |
| Pantothenic acid | 1.349 MG | 0.513 MG |
| Vitamin B6 | 0.119 MG | 1.122 MG |
| Folate | 56 UG | 51 UG |
Minerals
calcium
Both oats and pistachio are high in calcium. Pistachio has 98% more calcium than oat - oat has 54mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both oats and pistachio are high in iron. Oat has 17% more iron than pistachio - oat has 4.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both oats and pistachio are high in potassium. Pistachio has 135% more potassium than oat - oat has 429mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Oats | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.212 G |
| Total | 0.111 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than oat per 100 grams.
| Oats | Pistachio | |
|---|---|---|
| linoleic acid | 2.424 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 2.424 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.
Oats 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 % |
|
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 oats or pistachio contain more calories in 100 grams?Both oats and pistachio are high in calories. Pistachio has 50% more calories than oat - oat has 389 calories in 100g and pistachio has 572 calories.
Does oats or pistachio have more carbohydrates?
By weight, oat is high in carbohydrates and pistachio has 60% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does oats or pistachio contain more calcium?
Both oats and pistachio are high in calcium. Pistachio has 100% more calcium than oat - oat has 54mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does oats or pistachio contain more iron?
Both oats and pistachio are high in iron. Oat has 20% more iron than pistachio - oat has 4.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does oats or pistachio contain more potassium?
Both oats and pistachio are high in potassium. Pistachio has 140% more potassium than oat - oat has 429mg of potassium in 100 grams and pistachio has 1007mg of potassium.