Pistachio vs. Bittersweet Chocolate
Nutrition comparison of Pistachio and Bittersweet Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
bittersweet chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and bittersweet chocolate:
- Both bittersweet chocolate and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Bittersweet chocolate has 7.5 times less sugar than pistachio.
- Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both bittersweet chocolate and pistachio are high in calories. Bittersweet chocolate has 12% more calories than pistachio - bittersweet chocolate has 642 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is heavier in protein, lighter in fat and similar to bittersweet chocolate for carbs. Pistachio has a macronutrient ratio of 14:19:68 and for bittersweet chocolate, 9:18:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Bittersweet Chocolate | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 19% | 18% |
| Fat | 68% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Bittersweet chocolate and pistachio contain similar amounts of carbs - bittersweet chocolate has 28.4g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both bittersweet chocolate and pistachio are high in dietary fiber. Bittersweet chocolate has 61% more dietary fiber than pistachio - bittersweet chocolate has 16.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Bittersweet chocolate has 7.5 times less sugar than pistachio - bittersweet chocolate has 0.91g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both bittersweet chocolate and pistachio are high in protein. Pistachio has 47% more protein than bittersweet chocolate - bittersweet chocolate has 14.3g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both bittersweet chocolate and pistachio are high in saturated fat. Bittersweet chocolate has 472% more saturated fat than pistachio - bittersweet chocolate has 32.3g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
cholesterol
Both bittersweet chocolate and pistachio are low in cholesterol - bittersweet chocolate has 2mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than bittersweet chocolate - pistachio has 3mg of Vitamin C per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than bittersweet chocolate - pistachio has 13ug of Vitamin A per 100 grams and bittersweet chocolate does not contain significant amounts.
Vitamin E
Pistachio has 443% more Vitamin E than bittersweet chocolate - bittersweet chocolate has 0.4mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Bittersweet chocolate and pistachio contain similar amounts of Vitamin K - bittersweet chocolate has 9.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both pistachio and bittersweet chocolate contain significant amounts of niacin and folate.
| Pistachio | Bittersweet Chocolate | |
|---|---|---|
| Thiamin | 0.695 MG | 0.147 MG |
| Riboflavin | 0.234 MG | 0.1 MG |
| Niacin | 1.373 MG | 1.355 MG |
| Pantothenic acid | 0.513 MG | 0.168 MG |
| Vitamin B6 | 1.122 MG | 0.027 MG |
| Folate | 51 UG | 28 UG |
Minerals
calcium
Both bittersweet chocolate and pistachio are high in calcium. Bittersweet chocolate is very similar to bittersweet chocolate for calcium - bittersweet chocolate has 101mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both bittersweet chocolate and pistachio are high in iron. Bittersweet chocolate has 332% more iron than pistachio - bittersweet chocolate has 17.4mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both bittersweet chocolate and pistachio are high in potassium. Pistachio has 21% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg 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 | Bittersweet Chocolate | |
|---|---|---|
| beta-carotene | 159 UG | ~ |
| lutein + zeaxanthin | 1160 UG | 38 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and bittersweet chocolate contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Bittersweet Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.117 G |
| Total | 0.212 G | 0.117 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than bittersweet chocolate per 100 grams.
| Pistachio | Bittersweet Chocolate | |
|---|---|---|
| other omega 6 | 0.033 G | 0.553 G |
| linoleic acid | 13.125 G | 1.435 G |
| Total | 13.158 G | 1.988 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.
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Bittersweet Chocolate (Baking chocolate, unsweetened, squares) .
Pistachio g
()
|
Daily Values (%) |
Bittersweet Chocolate g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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UG % | |
| MG % |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does bittersweet chocolate or pistachio contain more calories in 100 grams?Both bittersweet chocolate and pistachio are high in calories. Bittersweet chocolate has 10% more calories than pistachio - bittersweet chocolate has 642 calories in 100g and pistachio has 572 calories.
Does bittersweet chocolate or pistachio contain more calcium?
Both bittersweet chocolate and pistachio are high in calcium. Bittersweet chocolate is very similar to bittersweet chocolate for calcium - bittersweet chocolate has 101mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does bittersweet chocolate or pistachio contain more iron?
Both bittersweet chocolate and pistachio are high in iron. Bittersweet chocolate has 330% more iron than pistachio - bittersweet chocolate has 17.4mg of iron in 100 grams and pistachio has 4mg of iron.
Does bittersweet chocolate or pistachio contain more potassium?
Both bittersweet chocolate and pistachio are high in potassium. Pistachio has 20% more potassium than bittersweet chocolate - bittersweet chocolate has 830mg of potassium in 100 grams and pistachio has 1007mg of potassium.