Pistachio vs. Nutmeg
Nutrition comparison of Pistachio and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and nutmeg:
- Both pistachio and nutmeg are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Nutmeg has 61% less sugar than pistachio.
- Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and nutmeg are high in calories. Pistachio has a little more calories (9%) than nutmeg by weight - pistachio has 572 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, pistachio is heavier in protein, lighter in carbs and heavier in fat compared to nutmeg per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Nutmeg | |
|---|---|---|
| Protein | 14% | 3% |
| Carbohydrates | 19% | 37% |
| Fat | 68% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and pistachio has 43% less carbohydrates than nutmeg - pistachio has 28.3g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both pistachio and nutmeg are high in dietary fiber. Nutmeg has 102% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Nutmeg has 61% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 260% more protein than nutmeg - pistachio has 21.1g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Both pistachio and nutmeg are high in saturated fat. Nutmeg has 360% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Pistachio and nutmeg contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Pistachio and nutmeg contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Pistachio has more Vitamin E than nutmeg - pistachio has 2.2mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than nutmeg - pistachio has 13.2ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both pistachio and nutmeg contain significant amounts of niacin and folate.
| Pistachio | Nutmeg | |
|---|---|---|
| Thiamin | 0.695 MG | 0.346 MG |
| Riboflavin | 0.234 MG | 0.057 MG |
| Niacin | 1.373 MG | 1.299 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 0.16 MG |
| Folate | 51 UG | 76 UG |
Minerals
calcium
Both pistachio and nutmeg are high in calcium. Nutmeg has 72% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both pistachio and nutmeg are high in iron. Pistachio has 33% more iron than nutmeg - pistachio has 4mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both pistachio and nutmeg are high in potassium. Pistachio has 188% more potassium than nutmeg - pistachio has 1007mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than nutmeg per 100 grams.
| Pistachio | Nutmeg | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.35 G |
| Total | 13.13 G | 0.35 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.
Pistachio g
()
|
Daily Values (%) |
Nutmeg g
()
|
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|---|---|---|---|---|---|---|---|
| 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 nutmeg contain more calories in 100 grams?Both pistachio and nutmeg are high in calories. Pistachio has a little more calories ( 10%) than nutmeg by weight - pistachio has 572 calories in 100g and nutmeg has 525 calories.
Does pistachio or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and pistachio has 40% fewer carbohydrates than nutmeg - pistachio has 28.3g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does pistachio or nutmeg contain more calcium?
Both pistachio and nutmeg are high in calcium. Nutmeg has 70% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does pistachio or nutmeg contain more iron?
Both pistachio and nutmeg are high in iron. Pistachio has 30% more iron than nutmeg - pistachio has 4mg of iron in 100 grams and nutmeg has 3mg of iron.
Does pistachio or nutmeg contain more potassium?
Both pistachio and nutmeg are high in potassium. Pistachio has 190% more potassium than nutmeg - pistachio has 1007mg of potassium in 100 grams and nutmeg has 350mg of potassium.