Pistachio vs. Turkey
Nutrition comparison of Pistachio and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and turkey:
- Both pistachio and turkey are high in calories, potassium and protein.
- Pistachio has more thiamin and folate, however, turkey contains more niacin and Vitamin B12.
- Pistachio has signficantly less cholesterol than turkey.
- Pistachio is an excellent source of calcium, dietary fiber and iron.
- Turkey has signficantly less carbohydrates than pistachio.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and turkey are high in calories. Pistachio has 203% more calories than turkey - pistachio has 572 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, pistachio is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Turkey | |
|---|---|---|
| Protein | 14% | 63% |
| Carbohydrates | 19% | ~ |
| Fat | 68% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than turkey - pistachio has 10.3g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both pistachio and turkey are high in protein. Turkey has 36% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and turkey has 62% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and pistachio are low in trans fat - turkey has 0.1g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Pistachio has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than turkey - pistachio has 3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Pistachio and turkey contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than pistachio - turkey has 15iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 30 times more Vitamin E than turkey - pistachio has 2.2mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than turkey - pistachio has 13.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin and folate, however, turkey contains more niacin and Vitamin B12. Both pistachio and turkey contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Pistachio | Turkey | |
|---|---|---|
| Thiamin | 0.695 MG | 0.045 MG |
| Riboflavin | 0.234 MG | 0.281 MG |
| Niacin | 1.373 MG | 9.573 MG |
| Pantothenic acid | 0.513 MG | 0.948 MG |
| Vitamin B6 | 1.122 MG | 0.616 MG |
| Folate | 51 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 664% more calcium than turkey - pistachio has 107mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Pistachio is an excellent source of iron and it has 270% more iron than turkey - pistachio has 4mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both pistachio and turkey are high in potassium. Pistachio has 321% more potassium than turkey - pistachio has 1007mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and turkey contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.212 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than turkey per 100 grams.
| Pistachio | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 13.125 G | 1.873 G |
| Total | 13.125 G | 1.883 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 (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Both pistachio and turkey are high in calories. Pistachio has 200% more calories than turkey - pistachio has 572 calories in 100g and turkey has 189 calories.
Is pistachio or turkey better for protein?
Both pistachio and turkey are high in protein. Turkey has 40% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and turkey has 28.6g of protein.
Does pistachio or turkey contain more calcium?
Pistachio is a rich source of calcium and it has 660% more calcium than turkey - pistachio has 107mg of calcium in 100 grams and turkey has 14mg of calcium.
Does pistachio or turkey contain more iron?
Pistachio is an abundant source of iron and it has 270% more iron than turkey - pistachio has 4mg of iron in 100 grams and turkey has 1.1mg of iron.
Does pistachio or turkey contain more potassium?
Both pistachio and turkey are high in potassium. Pistachio has 320% more potassium than turkey - pistachio has 1007mg of potassium in 100 grams and turkey has 239mg of potassium.