Salmon vs. Pistachio
Nutrition comparison of Salmon and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pistachio:
- Both pistachio and salmon are high in calories, potassium and protein.
- Pistachio has more thiamin, riboflavin and folate, however, salmon contains more niacin, pantothenic acid and Vitamin B12.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
- Salmon has signficantly less carbohydrates than pistachio.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and salmon are high in calories. Pistachio has 350% more calories than salmon - pistachio has 572 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to pistachio per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pistachio | |
|---|---|---|
| Protein | 67% | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 33% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than salmon - pistachio has 10.3g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both pistachio and salmon are high in protein. Pistachio is very similar to salmon for protein - pistachio has 21.1g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and salmon has 86% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pistachio are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Pistachio has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than salmon - pistachio has 3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 169% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pistachio - salmon has 435iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 443% more Vitamin E than salmon - pistachio has 2.2mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Pistachio and salmon contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and folate, however, salmon contains more niacin, pantothenic acid and Vitamin B12. Both salmon and pistachio contain significant amounts of Vitamin B6.
| Salmon | Pistachio | |
|---|---|---|
| Thiamin | 0.08 MG | 0.695 MG |
| Riboflavin | 0.105 MG | 0.234 MG |
| Niacin | 7.995 MG | 1.373 MG |
| Pantothenic acid | 1.03 MG | 0.513 MG |
| Vitamin B6 | 0.611 MG | 1.122 MG |
| Folate | 4 UG | 51 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 14 times more calcium than salmon - pistachio has 107mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pistachio is an excellent source of iron and it has 961% more iron than salmon - pistachio has 4mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pistachio and salmon are high in potassium. Pistachio has 175% more potassium than salmon - pistachio has 1007mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than pistachio per 100 grams.
| Salmon | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.212 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than salmon per 100 grams.
| Salmon | Pistachio | |
|---|---|---|
| other omega 6 | 0.014 G | 0.005 G |
| linoleic acid | 0.081 G | 13.125 G |
| Total | 0.095 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.
Salmon 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 pistachio or salmon contain more calories in 100 grams?Both pistachio and salmon are high in calories. Pistachio has 350% more calories than salmon - pistachio has 572 calories in 100g and salmon has 127 calories.
Is pistachio or salmon better for protein?
Both pistachio and salmon are high in protein. Pistachio is very similar to salmon for protein - pistachio has 21.1g of protein per 100 grams and salmon has 20.5g of protein.
Does pistachio or salmon contain more calcium?
Pistachio is a rich source of calcium and it has 14 times more calcium than salmon - pistachio has 107mg of calcium in 100 grams and salmon has 7mg of calcium.
Does pistachio or salmon contain more iron?
Pistachio is an abundant source of iron and it has 960% more iron than salmon - pistachio has 4mg of iron in 100 grams and salmon has 0.38mg of iron.
Does pistachio or salmon contain more potassium?
Both pistachio and salmon are high in potassium. Pistachio has 180% more potassium than salmon - pistachio has 1007mg of potassium in 100 grams and salmon has 366mg of potassium.