Egg White vs. Pistachio
Nutrition comparison of Egg White and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and pistachio:
- Both pistachio and egg white are high in protein.
- Egg white has 9.9 times less sugar than pistachio.
- Egg white has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Pistachio is an excellent source of calcium, dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and egg white has 91% less calories than pistachio - pistachio has 572 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to pistachio per calorie. Egg white has a macronutrient ratio of 91:6:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Pistachio | |
|---|---|---|
| Protein | 91% | 14% |
| Carbohydrates | 6% | 19% |
| Fat | 4% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than egg white - pistachio has 10.3g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 9.9 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both pistachio and egg white are high in protein. Pistachio has 93% more protein than egg white - pistachio has 21.1g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and egg white has less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than egg white - pistachio has 3mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than egg white - pistachio has 13ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than egg white - pistachio has 2.2mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than egg white - pistachio has 13.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both egg white and pistachio contain significant amounts of riboflavin.
| Egg White | Pistachio | |
|---|---|---|
| Thiamin | 0.004 MG | 0.695 MG |
| Riboflavin | 0.439 MG | 0.234 MG |
| Niacin | 0.105 MG | 1.373 MG |
| Pantothenic acid | 0.19 MG | 0.513 MG |
| Vitamin B6 | 0.005 MG | 1.122 MG |
| Folate | 4 UG | 51 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 14 times more calcium than egg white - pistachio has 107mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Pistachio is an excellent source of iron and it has 49 times more iron than egg white - pistachio has 4mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 518% more potassium than egg white - pistachio has 1007mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
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 Egg White or Pistachio .
Egg White 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 egg white contain more calories in 100 grams?Pistachio is high in calories and egg white has 90% less calories than pistachio - pistachio has 572 calories in 100g and egg white has 52 calories.
Is pistachio or egg white better for protein?
Both pistachio and egg white are high in protein. Pistachio has 90% more protein than egg white - pistachio has 21.1g of protein per 100 grams and egg white has 10.9g of protein.
Does pistachio or egg white contain more calcium?
Pistachio is a rich source of calcium and it has 14 times more calcium than egg white - pistachio has 107mg of calcium in 100 grams and egg white has 7mg of calcium.
Does pistachio or egg white contain more iron?
Pistachio is an abundant source of iron and it has 49 times more iron than egg white - pistachio has 4mg of iron in 100 grams and egg white has 0.08mg of iron.
Does pistachio or egg white contain more potassium?
Pistachio is a rich source of potassium and it has 520% more potassium than egg white - pistachio has 1007mg of potassium in 100 grams and egg white has 163mg of potassium.