Egg Yolk vs. Pistachio
Nutrition comparison of Egg Yolk and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and pistachio:
- Both pistachio and egg yolk are high in calcium, calories, iron, protein and saturated fat.
- Egg yolk has 12.8 times less sugar than pistachio.
- Egg yolk has signficantly less carbohydrates than pistachio.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Pistachio has more thiamin, niacin and Vitamin B6, however, egg yolk contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Pistachio is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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
Both pistachio and egg yolk are high in calories. Pistachio has 78% more calories than egg yolk - pistachio has 572 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Pistachio | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 5% | 19% |
| Fat | 76% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - pistachio has 10.3g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 12.8 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and egg yolk has 0.56g of sugar.
Protein
protein
Both pistachio and egg yolk are high in protein. Pistachio has 33% more protein than egg yolk - pistachio has 21.1g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Both pistachio and egg yolk are high in saturated fat. Egg yolk has 69% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and pistachio has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than egg yolk - pistachio has 3mg of Vitamin C per 100 grams and egg yolk does not contain significant amounts.
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has 28 times more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and egg yolk has 381ug of Vitamin A.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than pistachio - egg yolk has 218iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio and egg yolk contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and egg yolk has 2.6mg of Vitamin E.
Vitamin K
Pistachio and egg yolk contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and egg yolk has 0.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin and Vitamin B6, however, egg yolk contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Egg Yolk | Pistachio | |
|---|---|---|
| Thiamin | 0.176 MG | 0.695 MG |
| Riboflavin | 0.528 MG | 0.234 MG |
| Niacin | 0.024 MG | 1.373 MG |
| Pantothenic acid | 2.99 MG | 0.513 MG |
| Vitamin B6 | 0.35 MG | 1.122 MG |
| Folate | 146 UG | 51 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both pistachio and egg yolk are high in calcium. Egg yolk has 21% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both pistachio and egg yolk are high in iron. Pistachio has 48% more iron than egg yolk - pistachio has 4mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 824% more potassium than egg yolk - pistachio has 1007mg of potassium per 100 grams and egg yolk has 109mg 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 egg yolk and pistachio contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Egg Yolk | Pistachio | |
|---|---|---|
| beta-carotene | 88 UG | 159 UG |
| alpha-carotene | 38 UG | ~ |
| lutein + zeaxanthin | 1094 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than egg yolk per 100 grams, however, egg yolk contains more dha and epa than pistachio per 100 grams.
| Egg Yolk | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.212 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Pistachio | |
|---|---|---|
| other omega 6 | 0.438 G | 0.005 G |
| linoleic acid | 3.538 G | 13.125 G |
| Total | 3.976 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.
Egg Yolk 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 yolk contain more calories in 100 grams?Both pistachio and egg yolk are high in calories. Pistachio has 80% more calories than egg yolk - pistachio has 572 calories in 100g and egg yolk has 322 calories.
Does pistachio or egg yolk contain more calcium?
Both pistachio and egg yolk are high in calcium. Egg yolk has 20% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does pistachio or egg yolk contain more iron?
Both pistachio and egg yolk are high in iron. Pistachio has 50% more iron than egg yolk - pistachio has 4mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does pistachio or egg yolk contain more potassium?
Pistachio is a rich source of potassium and it has 820% more potassium than egg yolk - pistachio has 1007mg of potassium in 100 grams and egg yolk has 109mg of potassium.