Flaxseeds vs. Pistachio
Nutrition comparison of Flaxseeds and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and pistachio:
- Both flaxseeds and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has 3.9 times less sugar than pistachio.
- Flaxseed has more thiamin and niacin, however, pistachio contains more Vitamin B6.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and pistachio are high in calories. Pistachio has a little more calories (7%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, flaxseeds is similar to pistachio for protein, carbs and fat. Flaxseeds has a macronutrient ratio of 13:21:66 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Pistachio | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 19% |
| Fat | 66% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseeds and pistachio contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both flaxseeds and pistachio are high in dietary fiber. Flaxseed has 165% more dietary fiber than pistachio - flaxseed has 27.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Flaxseed has 3.9 times less sugar than pistachio - flaxseed has 1.6g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both flaxseeds and pistachio are high in protein. Pistachio has 15% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and flaxseed has 35% less saturated fat than pistachio - flaxseed has 3.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has 400% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than flaxseed - pistachio has 13ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Pistachio has 600% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Flaxseeds and pistachio contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and niacin, however, pistachio contains more Vitamin B6. Both flaxseeds and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.
| Flaxseeds | Pistachio | |
|---|---|---|
| Thiamin | 1.644 MG | 0.695 MG |
| Riboflavin | 0.161 MG | 0.234 MG |
| Niacin | 3.08 MG | 1.373 MG |
| Pantothenic acid | 0.985 MG | 0.513 MG |
| Vitamin B6 | 0.473 MG | 1.122 MG |
| Folate | 87 UG | 51 UG |
Minerals
calcium
Both flaxseeds and pistachio are high in calcium. Flaxseed has 138% more calcium than pistachio - flaxseed has 255mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both flaxseeds and pistachio are high in iron. Flaxseed has 42% more iron than pistachio - flaxseed has 5.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both flaxseeds and pistachio are high in potassium. Pistachio has 24% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and pistachio has 1007mg 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 flaxseeds and pistachio contain significant amounts of lutein + zeaxanthin.
| Flaxseeds | Pistachio | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 1160 UG |
| beta-carotene | ~ | 159 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Flaxseeds | Pistachio | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.212 G |
| Total | 22.813 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 5.903 G | 13.125 G |
| Total | 5.903 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.
Flaxseeds 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 flaxseeds or pistachio contain more calories in 100 grams?Both flaxseeds and pistachio are high in calories. Pistachio has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and pistachio has 572 calories.
Does flaxseeds or pistachio contain more calcium?
Both flaxseeds and pistachio are high in calcium. Flaxseed has 140% more calcium than pistachio - flaxseed has 255mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does flaxseeds or pistachio contain more iron?
Both flaxseeds and pistachio are high in iron. Flaxseed has 40% more iron than pistachio - flaxseed has 5.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does flaxseeds or pistachio contain more potassium?
Both flaxseeds and pistachio are high in potassium. Pistachio has 20% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and pistachio has 1007mg of potassium.