Pistachio vs. Broccoli
Nutrition comparison of Pistachio and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and broccoli:
- Both pistachio and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 3.5 times less sugar than pistachio.
- Broccoli has signficantly less carbohydrates than pistachio.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Pistachio has more thiamin and Vitamin B6.
- Pistachio is an excellent source of iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and broccoli has 94% less calories than pistachio - pistachio has 572 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, pistachio is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Broccoli | |
|---|---|---|
| Protein | 14% | 28% |
| Carbohydrates | 19% | 65% |
| Fat | 68% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both pistachio and broccoli are high in dietary fiber. Pistachio has 296% more dietary fiber than broccoli - pistachio has 10.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 3.5 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 646% more protein than broccoli - pistachio has 21.1g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and broccoli has 98% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 28 times more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Pistachio and broccoli contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Pistachio and broccoli contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 670% more Vitamin K than pistachio - pistachio has 13.2ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6. Both pistachio and broccoli contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Pistachio | Broccoli | |
|---|---|---|
| Thiamin | 0.695 MG | 0.071 MG |
| Riboflavin | 0.234 MG | 0.117 MG |
| Niacin | 1.373 MG | 0.639 MG |
| Pantothenic acid | 0.513 MG | 0.573 MG |
| Vitamin B6 | 1.122 MG | 0.175 MG |
| Folate | 51 UG | 63 UG |
Minerals
calcium
Both pistachio and broccoli are high in calcium. Pistachio has 128% more calcium than broccoli - pistachio has 107mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Pistachio is an excellent source of iron and it has 452% more iron than broccoli - pistachio has 4mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both pistachio and broccoli are high in potassium. Pistachio has 219% more potassium than broccoli - pistachio has 1007mg of potassium per 100 grams and broccoli has 316mg 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, both pistachio and broccoli contain significant amounts of lutein + zeaxanthin.
| Pistachio | Broccoli | |
|---|---|---|
| beta-carotene | 159 UG | 361 UG |
| lutein + zeaxanthin | 1160 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Pistachio | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.0215 G |
| Total | 0.212 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than broccoli per 100 grams.
| Pistachio | Broccoli | |
|---|---|---|
| other omega 6 | 0.033 G | 0.006 G |
| linoleic acid | 13.125 G | 0.049 G |
| Total | 13.158 G | 0.055 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.
Pistachio g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Pistachio is high in calories and broccoli has 90% less calories than pistachio - pistachio has 572 calories in 100g and broccoli has 34 calories.
Does pistachio or broccoli have more carbohydrates?
By weight, broccoli has signficantly fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does pistachio or broccoli contain more calcium?
Both pistachio and broccoli are high in calcium. Pistachio has 130% more calcium than broccoli - pistachio has 107mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does pistachio or broccoli contain more iron?
Pistachio is an abundant source of iron and it has 450% more iron than broccoli - pistachio has 4mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does pistachio or broccoli contain more potassium?
Both pistachio and broccoli are high in potassium. Pistachio has 220% more potassium than broccoli - pistachio has 1007mg of potassium in 100 grams and broccoli has 316mg of potassium.