Pistachio vs. Tomato
Nutrition comparison of Pistachio and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and tomato:
- Both pistachio and tomato are high in potassium.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato has 66% less sugar than pistachio.
- Tomato has more beta-carotene, alpha-carotene and lycopene than pistachio, however, pistachio contains more lutein + zeaxanthin than tomato.
- Tomato has signficantly less carbohydrates than pistachio.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and tomato has 97% less calories than pistachio - pistachio has 572 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to tomato for protein. Pistachio has a macronutrient ratio of 14:19:68 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Tomato | |
|---|---|---|
| Protein | 14% | 17% |
| Carbohydrates | 19% | 75% |
| Fat | 68% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 758% more dietary fiber than tomato - pistachio has 10.3g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Tomato has 66% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 22 times more protein than tomato - pistachio has 21.1g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and tomato has 100% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has 357% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has 223% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Pistachio has 302% more Vitamin E than tomato - pistachio has 2.2mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Pistachio and tomato contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pistachio | Tomato | |
|---|---|---|
| Thiamin | 0.695 MG | 0.037 MG |
| Riboflavin | 0.234 MG | 0.019 MG |
| Niacin | 1.373 MG | 0.594 MG |
| Pantothenic acid | 0.513 MG | 0.089 MG |
| Vitamin B6 | 1.122 MG | 0.08 MG |
| Folate | 51 UG | 15 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 970% more calcium than tomato - pistachio has 107mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Pistachio is an excellent source of iron and it has 13 times more iron than tomato - pistachio has 4mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both pistachio and tomato are high in potassium. Pistachio has 325% more potassium than tomato - pistachio has 1007mg of potassium per 100 grams and tomato has 237mg 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, tomato has more beta-carotene, alpha-carotene and lycopene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than tomato per 100 grams.
| Pistachio | Tomato | |
|---|---|---|
| beta-carotene | 159 UG | 449 UG |
| lutein + zeaxanthin | 1160 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Pistachio | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.003 G |
| Total | 0.212 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than tomato per 100 grams.
| Pistachio | Tomato | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.08 G |
| Total | 13.13 G | 0.08 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 (%) |
Tomato 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 tomato contain more calories in 100 grams?Pistachio is high in calories and tomato has 100% less calories than pistachio - pistachio has 572 calories in 100g and tomato has 18 calories.
Does pistachio or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does pistachio or tomato contain more calcium?
Pistachio is a rich source of calcium and it has 970% more calcium than tomato - pistachio has 107mg of calcium in 100 grams and tomato has 10mg of calcium.
Does pistachio or tomato contain more iron?
Pistachio is an abundant source of iron and it has 13 times more iron than tomato - pistachio has 4mg of iron in 100 grams and tomato has 0.27mg of iron.
Does pistachio or tomato contain more potassium?
Both pistachio and tomato are high in potassium. Pistachio has 330% more potassium than tomato - pistachio has 1007mg of potassium in 100 grams and tomato has 237mg of potassium.