Coconut Oil vs. Pistachio
Nutrition comparison of Coconut Oil and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and pistachio:
- Both pistachio and coconut oil are high in calories and saturated fat.
- Coconut oil has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and coconut oil are high in calories. Coconut oil has 56% more calories than pistachio - pistachio has 572 calories per 100 grams and coconut oil has 892 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Pistachio | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - pistachio has 10.3g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has more protein than coconut oil - pistachio has 21.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both pistachio and coconut oil are high in saturated fat. Coconut oil has 13 times more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and coconut oil has 82.5g of saturated fat.
trans fat
Both coconut oil and pistachio are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than coconut oil - pistachio has 3mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than coconut oil - pistachio has 13ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Pistachio has 18 times more Vitamin E than coconut oil - pistachio has 2.2mg of Vitamin E per 100 grams and coconut oil has 0.11mg of Vitamin E.
Vitamin K
Pistachio and coconut oil contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and coconut oil has 0.6ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | ~ | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 106 times more calcium than coconut oil - pistachio has 107mg of calcium per 100 grams and coconut oil has 1mg of calcium.
iron
Pistachio is an excellent source of iron and it has 79 times more iron than coconut oil - pistachio has 4mg of iron per 100 grams and coconut oil has 0.05mg of iron.
potassium
Pistachio is an excellent source of potassium and it has more potassium than coconut oil - pistachio has 1007mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.212 G |
| Total | 0.019 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 1.683 G | 13.125 G |
| Total | 1.683 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: Coconut Oil (Oil, coconut) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Coconut Oil 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 pistachio or coconut oil contain more calories in 100 grams?Both pistachio and coconut oil are high in calories. Coconut oil has 60% more calories than pistachio - pistachio has 572 calories in 100g and coconut oil has 892 calories.
Does pistachio or coconut oil contain more calcium?
Pistachio is a rich source of calcium and it has 106 times more calcium than coconut oil - pistachio has 107mg of calcium in 100 grams and coconut oil has 1mg of calcium.
Does pistachio or coconut oil contain more iron?
Pistachio is an abundant source of iron and it has 79 times more iron than coconut oil - pistachio has 4mg of iron in 100 grams and coconut oil has 0.05mg of iron.
Does pistachio or coconut oil contain more potassium?
Pistachio is a rich source of potassium and it has more potassium than coconut oil - pistachio has 1007mg of potassium in 100 grams and coconut oil does not contain significant amounts.