Quinoa vs. Pistachio
Nutrition comparison of Cooked Quinoa and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and pistachio:
- Both quinoa and pistachio are high in calories and dietary fiber.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of calcium, iron, potassium and protein.
- Quinoa has 7.9 times less sugar than pistachio.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and pistachio are high in calories. Pistachio has 377% more calories than quinoa - quinoa has 120 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Quinoa has a macronutrient ratio of 15:71:15 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Pistachio | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 71% | 19% |
| Fat | 15% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa has 25% less carbohydrates than pistachio - quinoa has 21.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both quinoa and pistachio are high in dietary fiber. Pistachio has 268% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Quinoa has 7.9 times less sugar than pistachio - quinoa has 0.87g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 378% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and quinoa has 96% less saturated fat than pistachio - quinoa has 0.23g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than quinoa - pistachio has 3mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than quinoa - pistachio has 13ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Pistachio has 244% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than quinoa - pistachio has 13.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both quinoa and pistachio contain significant amounts of folate.
| Quinoa | Pistachio | |
|---|---|---|
| Thiamin | 0.107 MG | 0.695 MG |
| Riboflavin | 0.11 MG | 0.234 MG |
| Niacin | 0.412 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.123 MG | 1.122 MG |
| Folate | 42 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 529% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 170% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 485% more potassium than quinoa - quinoa has 172mg 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,
| Quinoa | Pistachio | |
|---|---|---|
| beta-carotene | 3 UG | 159 UG |
| lutein + zeaxanthin | 53 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than pistachio per 100 grams.
| Quinoa | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.212 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than quinoa per 100 grams.
| Quinoa | Pistachio | |
|---|---|---|
| linoleic acid | 0.974 G | 13.125 G |
| other omega 6 | 0.003 G | 0.005 G |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or pistachio contain more calories in 100 grams?Both quinoa and pistachio are high in calories. Pistachio has 380% more calories than quinoa - quinoa has 120 calories in 100g and pistachio has 572 calories.
Does quinoa or pistachio have more carbohydrates?
By weight, quinoa has 30% fewer carbohydrates than pistachio - quinoa has 21.3g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does quinoa or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 530% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does quinoa or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 170% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and pistachio has 4mg of iron.
Does quinoa or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 490% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and pistachio has 1007mg of potassium.