Brown Rice vs. Pistachio
Nutrition comparison of Cooked Brown Rice and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and pistachio:
- Both brown rice and pistachio are high in calories.
- Brown rice has 31.2 times less sugar than pistachio.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (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
Both brown rice and pistachio are high in calories. Pistachio has 365% more calories than brown rice - brown rice has 123 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Pistachio | |
|---|---|---|
| Protein | 9% | 14% |
| Carbohydrates | 84% | 19% |
| Fat | 7% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and pistachio contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 544% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Brown rice has 31.2 times less sugar than pistachio - brown rice has 0.24g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 668% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and brown rice has 95% less saturated fat than pistachio - brown rice has 0.26g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than brown rice - pistachio has 3mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than brown rice - pistachio has 13ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Pistachio has 11 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Brown rice and pistachio contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both brown rice and pistachio contain significant amounts of niacin and pantothenic acid.
| Brown Rice | Pistachio | |
|---|---|---|
| Thiamin | 0.178 MG | 0.695 MG |
| Riboflavin | 0.069 MG | 0.234 MG |
| Niacin | 2.561 MG | 1.373 MG |
| Pantothenic acid | 0.38 MG | 0.513 MG |
| Vitamin B6 | 0.123 MG | 1.122 MG |
| Folate | 9 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 34 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 620% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 10 times more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.212 G |
| Total | 0.011 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 0.355 G | 13.125 G |
| Total | 0.355 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Cooked Brown Rice 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 brown rice or pistachio contain more calories in 100 grams?Both brown rice and pistachio are high in calories. Pistachio has 370% more calories than brown rice - brown rice has 123 calories in 100g and pistachio has 572 calories.
Does brown rice or pistachio have more carbohydrates?
By weight, brown rice and pistachio contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does brown rice or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 34 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does brown rice or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 620% more iron than brown rice - brown rice has 0.56mg of iron in 100 grams and pistachio has 4mg of iron.
Does brown rice or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 10 times more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and pistachio has 1007mg of potassium.