Apple vs. Pistachio
Nutrition comparison of Apple and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and pistachio:
- Both pistachio and apple are high in dietary fiber.
- Apple has 51% less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Pistachio is high in calories and apple has 91% less calories than pistachio - pistachio has 572 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Apple has a macronutrient ratio of 2:96:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Pistachio | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 96% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 51% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both pistachio and apple are high in dietary fiber. Pistachio has 329% more dietary fiber than apple - pistachio has 10.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Pistachio and apple contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 79 times more protein than apple - pistachio has 21.1g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and apple has 100% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Pistachio and apple contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Pistachio and apple contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Pistachio has 11 times more Vitamin E than apple - pistachio has 2.2mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Pistachio and apple contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Pistachio | |
|---|---|---|
| Thiamin | 0.017 MG | 0.695 MG |
| Riboflavin | 0.026 MG | 0.234 MG |
| Niacin | 0.091 MG | 1.373 MG |
| Pantothenic acid | 0.061 MG | 0.513 MG |
| Vitamin B6 | 0.041 MG | 1.122 MG |
| Folate | 3 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 16 times more calcium than apple - pistachio has 107mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Pistachio is an excellent source of iron and it has 32 times more iron than apple - pistachio has 4mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 841% more potassium than apple - pistachio has 1007mg of potassium per 100 grams and apple has 107mg 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,
| Apple | Pistachio | |
|---|---|---|
| beta-carotene | 27 UG | 159 UG |
| lutein + zeaxanthin | 29 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.212 G |
| Total | 0.009 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than apple per 100 grams.
| Apple | Pistachio | |
|---|---|---|
| linoleic acid | 0.043 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Pistachio is high in calories and apple has 90% less calories than pistachio - pistachio has 572 calories in 100g and apple has 52 calories.
Does pistachio or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and apple has 13.8g of carbohydrates.
Does pistachio or apple contain more calcium?
Pistachio is a rich source of calcium and it has 16 times more calcium than apple - pistachio has 107mg of calcium in 100 grams and apple has 6mg of calcium.
Does pistachio or apple contain more iron?
Pistachio is an abundant source of iron and it has 32 times more iron than apple - pistachio has 4mg of iron in 100 grams and apple has 0.12mg of iron.
Does pistachio or apple contain more potassium?
Pistachio is a rich source of potassium and it has 840% more potassium than apple - pistachio has 1007mg of potassium in 100 grams and apple has 107mg of potassium.