Pine Nut vs. Pistachio
Nutrition comparison of Pine Nut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pine nut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pine nut and pistachio:
- Both pistachio and pine nut are high in calories, dietary fiber, iron, potassium and protein.
- Pine nut has 54% less carbohydrates than pistachio.
- Pine nut has 54% less sugar than pistachio.
- Pine nut has more niacin, however, pistachio contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pistachio is an excellent source of calcium.
USDA sources for nutritional information: Pine Nut (Nuts, pine nuts, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and pine nut are high in calories. Pine nut has 18% more calories than pistachio - pistachio has 572 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, pine nut is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pine Nut | Pistachio | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 7% | 19% |
| Fat | 85% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Pine nut has 54% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both pistachio and pine nut are high in dietary fiber. Pistachio has 178% more dietary fiber than pine nut - pistachio has 10.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Pine nut has 54% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Both pistachio and pine nut are high in protein. Pistachio has 54% more protein than pine nut - pistachio has 21.1g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Pistachio and pine nut contain similar amounts of saturated fat - pistachio has 5.6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Pistachio and pine nut contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pistachio and pine nut contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.
Vitamin E
Pine nut is a great source of Vitamin E and it has 330% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has 308% more Vitamin K than pistachio - pistachio has 13.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.
The B Vitamins
Pine nut has more niacin, however, pistachio contains more Vitamin B6. Both pine nut and pistachio contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Pine Nut | Pistachio | |
|---|---|---|
| Thiamin | 0.364 MG | 0.695 MG |
| Riboflavin | 0.227 MG | 0.234 MG |
| Niacin | 4.387 MG | 1.373 MG |
| Pantothenic acid | 0.313 MG | 0.513 MG |
| Vitamin B6 | 0.094 MG | 1.122 MG |
| Folate | 34 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 569% more calcium than pine nut - pistachio has 107mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both pistachio and pine nut are high in iron. Pine nut has 37% more iron than pistachio - pistachio has 4mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both pistachio and pine nut are high in potassium. Pistachio has 69% more potassium than pine nut - pistachio has 1007mg of potassium per 100 grams and pine nut has 597mg 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,
| Pine Nut | Pistachio | |
|---|---|---|
| beta-carotene | 17 UG | 159 UG |
| lutein + zeaxanthin | 9 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pine nut and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Pine Nut | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.164 G | 0.212 G |
| Total | 0.164 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than pistachio per 100 grams.
| Pine Nut | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 33.15 G | 13.125 G |
| Total | 33.15 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.
Pine Nut 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 pine nut contain more calories in 100 grams?Both pistachio and pine nut are high in calories. Pine nut has 20% more calories than pistachio - pistachio has 572 calories in 100g and pine nut has 673 calories.
Does pistachio or pine nut contain more calcium?
Pistachio is a rich source of calcium and it has 570% more calcium than pine nut - pistachio has 107mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does pistachio or pine nut contain more iron?
Both pistachio and pine nut are high in iron. Pine nut has 40% more iron than pistachio - pistachio has 4mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does pistachio or pine nut contain more potassium?
Both pistachio and pine nut are high in potassium. Pistachio has 70% more potassium than pine nut - pistachio has 1007mg of potassium in 100 grams and pine nut has 597mg of potassium.