Orange vs. Pistachio
Nutrition comparison of Orange and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and pistachio:
- Both orange and pistachio are high in calcium and dietary fiber.
- Orange has 59% less carbohydrates than pistachio.
- Orange is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pistachio is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 92% less calories than pistachio - orange has 46 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Orange has a macronutrient ratio of 6:91:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Pistachio | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 91% | 19% |
| Fat | 4% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 59% less carbohydrates than pistachio - orange has 11.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both orange and pistachio are high in dietary fiber. Pistachio has 329% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Orange and pistachio contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 29 times more protein than orange - orange has 0.7g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and orange has 100% less saturated fat than pistachio - orange has 0.03g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 14 times more Vitamin C than pistachio - orange has 45mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Orange and pistachio contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 11 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than orange - pistachio has 13.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both orange and pistachio contain significant amounts of pantothenic acid.
| Orange | Pistachio | |
|---|---|---|
| Thiamin | 0.1 MG | 0.695 MG |
| Riboflavin | 0.04 MG | 0.234 MG |
| Niacin | 0.4 MG | 1.373 MG |
| Pantothenic acid | 0.25 MG | 0.513 MG |
| Vitamin B6 | 0.051 MG | 1.122 MG |
| Folate | 17 UG | 51 UG |
Minerals
calcium
Both orange and pistachio are high in calcium. Pistachio has 149% more calcium than orange - orange has 43mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 43 times more iron than orange - orange has 0.09mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 496% more potassium than orange - orange has 169mg 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,
| Orange | Pistachio | |
|---|---|---|
| beta-carotene | 71 UG | 159 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Pistachio | |
|---|---|---|
| linoleic acid | 0.031 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.031 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.
Orange 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 orange or pistachio contain more calories in 100 grams?Pistachio is high in calories and orange has 90% less calories than pistachio - orange has 46 calories in 100g and pistachio has 572 calories.
Does orange or pistachio have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than pistachio - orange has 11.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does orange or pistachio contain more calcium?
Both orange and pistachio are high in calcium. Pistachio has 150% more calcium than orange - orange has 43mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does orange or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 43 times more iron than orange - orange has 0.09mg of iron in 100 grams and pistachio has 4mg of iron.
Does orange or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 500% more potassium than orange - orange has 169mg of potassium in 100 grams and pistachio has 1007mg of potassium.