Banana vs. Pistachio
Nutrition comparison of Banana and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and pistachio:
- Both pistachio and banana are high in dietary fiber and potassium.
- Pistachio has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than pistachio.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 84% less calories than pistachio - pistachio has 572 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Banana has a macronutrient ratio of 5:93:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Pistachio | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 93% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Pistachio and banana contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both pistachio and banana are high in dietary fiber. Pistachio has 296% more dietary fiber than banana - pistachio has 10.3g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Pistachio has 37% less sugar than banana - pistachio has 7.7g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 18 times more protein than banana - pistachio has 21.1g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and banana has 98% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has 190% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Pistachio and banana contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Pistachio has 20 times more Vitamin E than banana - pistachio has 2.2mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Pistachio and banana contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both banana and pistachio contain significant amounts of niacin and pantothenic acid.
| Banana | Pistachio | |
|---|---|---|
| Thiamin | 0.031 MG | 0.695 MG |
| Riboflavin | 0.073 MG | 0.234 MG |
| Niacin | 0.665 MG | 1.373 MG |
| Pantothenic acid | 0.334 MG | 0.513 MG |
| Vitamin B6 | 0.367 MG | 1.122 MG |
| Folate | 20 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 20 times more calcium than banana - pistachio has 107mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Pistachio is an excellent source of iron and it has 14 times more iron than banana - pistachio has 4mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both pistachio and banana are high in potassium. Pistachio has 181% more potassium than banana - pistachio has 1007mg of potassium per 100 grams and banana has 358mg 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 has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than pistachio per 100 grams.
| Banana | Pistachio | |
|---|---|---|
| beta-carotene | 26 UG | 159 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.212 G |
| Total | 0.027 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than banana per 100 grams.
| Banana | Pistachio | |
|---|---|---|
| linoleic acid | 0.046 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.046 G | 13.13 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Banana or Pistachio .
Banana 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 banana contain more calories in 100 grams?Pistachio is high in calories and banana has 80% less calories than pistachio - pistachio has 572 calories in 100g and banana has 89 calories.
Does pistachio or banana have more carbohydrates?
By weight, pistachio and banana contain similar amounts of carbs - pistachio has 28.3g of carbs for 100g and banana has 22.8g of carbohydrates.
Does pistachio or banana contain more calcium?
Pistachio is a rich source of calcium and it has 20 times more calcium than banana - pistachio has 107mg of calcium in 100 grams and banana has 5mg of calcium.
Does pistachio or banana contain more iron?
Pistachio is an abundant source of iron and it has 14 times more iron than banana - pistachio has 4mg of iron in 100 grams and banana has 0.26mg of iron.
Does pistachio or banana contain more potassium?
Both pistachio and banana are high in potassium. Pistachio has 180% more potassium than banana - pistachio has 1007mg of potassium in 100 grams and banana has 358mg of potassium.