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. 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 | ~ | ~ |
Turkey has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
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.
Turkey has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and turkey does not contain significant amounts.
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.
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.
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.
Pistachio has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Pistachio has more Vitamin C than turkey - pistachio has 3mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
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.
Turkey has more Vitamin D than pistachio - turkey has 15iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
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.
Pistachio has more Vitamin K than turkey - pistachio has 13.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
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 |
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.
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.
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.
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 |
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 |
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 Pistachio or Turkey .
Pistachio g
()
|
Daily Values (%) |
Cooked Turkey g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||