Pistachio vs. Onion
Nutrition comparison of Pistachio and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and onion:
- Onion has 67% less carbohydrates than 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and onion has 93% less calories than pistachio - onion has 40 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to onion for protein. Pistachio has a macronutrient ratio of 14:19:68 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Onion | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 19% | 87% |
| Fat | 68% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 67% less carbohydrates than pistachio - onion has 9.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 506% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Onion and pistachio contain similar amounts of sugar - onion has 4.2g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 18 times more protein than onion - onion has 1.1g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and onion has 99% less saturated fat than pistachio - onion has 0.04g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Onion has 147% more Vitamin C than pistachio - onion has 7.4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than onion - pistachio has 13ug of Vitamin A per 100 grams and onion does not contain significant amounts.
Vitamin E
Pistachio has 107 times more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Onion and pistachio contain similar amounts of Vitamin K - onion has 0.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pistachio | Onion | |
|---|---|---|
| Thiamin | 0.695 MG | 0.046 MG |
| Riboflavin | 0.234 MG | 0.027 MG |
| Niacin | 1.373 MG | 0.116 MG |
| Pantothenic acid | 0.513 MG | 0.123 MG |
| Vitamin B6 | 1.122 MG | 0.12 MG |
| Folate | 51 UG | 19 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 365% more calcium than onion - onion has 23mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 18 times more iron than onion - onion has 0.21mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 590% more potassium than onion - onion has 146mg 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 | Onion | |
|---|---|---|
| beta-carotene | 159 UG | 1 UG |
| lutein + zeaxanthin | 1160 UG | 4 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than onion per 100 grams.
| Pistachio | Onion | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.004 G |
| Total | 0.212 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than onion per 100 grams.
| Pistachio | Onion | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.013 G |
| Total | 13.13 G | 0.013 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 (%) |
Onion 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 onion or pistachio contain more calories in 100 grams?Pistachio is high in calories and onion has 90% less calories than pistachio - onion has 40 calories in 100g and pistachio has 572 calories.
Does onion or pistachio have more carbohydrates?
By weight, onion has 70% fewer carbohydrates than pistachio - onion has 9.3g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does onion or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 370% more calcium than onion - onion has 23mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does onion or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 18 times more iron than onion - onion has 0.21mg of iron in 100 grams and pistachio has 4mg of iron.
Does onion or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 590% more potassium than onion - onion has 146mg of potassium in 100 grams and pistachio has 1007mg of potassium.