Mango vs. Pistachio
Nutrition comparison of Mango and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and pistachio:
- Mango has more beta-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than mango.
- Mango is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) 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 mango has 90% less calories than pistachio - mango has 60 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Mango has a macronutrient ratio of 5:90:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Pistachio | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 90% | 19% |
| Fat | 5% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 47% less carbohydrates than pistachio - mango has 15g 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 mango - mango has 1.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Pistachio has 43% less sugar than mango - mango has 13.7g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 24 times more protein than mango - mango has 0.82g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and mango has 98% less saturated fat than pistachio - mango has 0.09g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has 11 times more Vitamin C than pistachio - mango has 36.4mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Mango has 315% more Vitamin A than pistachio - mango has 54ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Mango and pistachio contain similar amounts of Vitamin E - mango has 0.9mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Mango and pistachio contain similar amounts of Vitamin K - mango has 4.2ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both mango and pistachio contain significant amounts of niacin and folate.
| Mango | Pistachio | |
|---|---|---|
| Thiamin | 0.028 MG | 0.695 MG |
| Riboflavin | 0.038 MG | 0.234 MG |
| Niacin | 0.669 MG | 1.373 MG |
| Pantothenic acid | 0.197 MG | 0.513 MG |
| Vitamin B6 | 0.119 MG | 1.122 MG |
| Folate | 43 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 873% more calcium than mango - mango has 11mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 24 times more iron than mango - mango has 0.16mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 499% more potassium than mango - mango has 168mg 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, mango has more beta-carotene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than mango per 100 grams.
| Mango | Pistachio | |
|---|---|---|
| beta-carotene | 640 UG | 159 UG |
| alpha-carotene | 9 UG | ~ |
| lycopene | 3 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than mango per 100 grams.
| Mango | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.212 G |
| Total | 0.051 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than mango per 100 grams.
| Mango | Pistachio | |
|---|---|---|
| linoleic acid | 0.019 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.019 G | 13.13 G |
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 Mango or Pistachio .
Mango 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 mango or pistachio contain more calories in 100 grams?Pistachio is high in calories and mango has 90% less calories than pistachio - mango has 60 calories in 100g and pistachio has 572 calories.
Does mango or pistachio have more carbohydrates?
By weight, mango has 50% fewer carbohydrates than pistachio - mango has 15g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does mango or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 870% more calcium than mango - mango has 11mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does mango or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 24 times more iron than mango - mango has 0.16mg of iron in 100 grams and pistachio has 4mg of iron.
Does mango or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 500% more potassium than mango - mango has 168mg of potassium in 100 grams and pistachio has 1007mg of potassium.