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:
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, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Pistachio | Broccoli | |
---|---|---|
Protein | 14% | 27% |
Carbohydrates | 19% | 64% |
Fat | 68% | 9% |
Alcohol | ~ | ~ |
Broccoli has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
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.
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
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 Pistachio or Broccoli .
Pistachio g
()
|
Daily Values (%) |
Broccoli g
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
|
5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
|
5% | total fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
MG % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||