Oatmeal vs. Pistachio

Nutrition comparison of Oatmeal and Pistachio


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus pistachio (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and pistachio:

  • Both pistachio and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Oatmeal has 6.7 times less sugar than pistachio.
  • Pistachio has more pantothenic acid and Vitamin B6.
Detailed nutritional comparison of oatmeal and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and oatmeal are high in calories. Pistachio has 56% more calories than oatmeal - pistachio has 572 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Pistachio
Protein 17% 14%
Carbohydrates 69% 19%
Fat 15% 68%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and pistachio has 58% less carbohydrates than oatmeal - pistachio has 28.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Both pistachio and oatmeal are high in dietary fiber. Pistachio has a little more dietary fiber (5%) than oatmeal by weight - pistachio has 10.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.

sugar

Oatmeal has 6.7 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both pistachio and oatmeal are high in protein. Pistachio has 32% more protein than oatmeal - pistachio has 21.1g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and oatmeal has 80% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than oatmeal - pistachio has 3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.

Vitamin A

Pistachio has more Vitamin A than oatmeal - pistachio has 13ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Pistachio has 362% more Vitamin E than oatmeal - pistachio has 2.2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Pistachio has more Vitamin K than oatmeal - pistachio has 13.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Pistachio has more pantothenic acid and Vitamin B6. Both oatmeal and pistachio contain significant amounts of thiamin, riboflavin, niacin and folate.

Oatmeal Pistachio
Thiamin 0.73 MG 0.695 MG
Riboflavin 0.14 MG 0.234 MG
Niacin 0.78 MG 1.373 MG
Pantothenic acid ~ 0.513 MG
Vitamin B6 0.12 MG 1.122 MG
Folate 32 UG 51 UG

Minerals

calcium

Both pistachio and oatmeal are high in calcium. Pistachio has 106% more calcium than oatmeal - pistachio has 107mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Both pistachio and oatmeal are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Both pistachio and oatmeal are high in potassium. Pistachio has 188% more potassium than oatmeal - pistachio has 1007mg of potassium per 100 grams and oatmeal has 350mg 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 Oatmeal or Pistachio .

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or oatmeal contain more calories in 100 grams?
Both pistachio and oatmeal are high in calories. Pistachio has 60% more calories than oatmeal - pistachio has 572 calories in 100g and oatmeal has 367 calories.

Does pistachio or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and pistachio has 60% fewer carbohydrates than oatmeal - pistachio has 28.3g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does pistachio or oatmeal contain more calcium?
Both pistachio and oatmeal are high in calcium. Pistachio has 110% more calcium than oatmeal - pistachio has 107mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does pistachio or oatmeal contain more iron?
Both pistachio and oatmeal are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does pistachio or oatmeal contain more potassium?
Both pistachio and oatmeal are high in potassium. Pistachio has 190% more potassium than oatmeal - pistachio has 1007mg of potassium in 100 grams and oatmeal has 350mg of potassium.