Wild Rice vs. Pistachio
Nutrition comparison of Cooked Wild Rice and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and pistachio:
- Both wild rice and pistachio are high in calories.
- Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Wild rice has 9.6 times less sugar than pistachio.
USDA sources for nutritional information: Wild Rice (Wild rice, 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 wild rice and pistachio are high in calories. Pistachio has 466% more calories than wild rice - wild rice has 101 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, wild rice is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Wild rice has a macronutrient ratio of 15:82:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Pistachio | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 82% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Wild rice has 25% less carbohydrates than pistachio - wild rice has 21.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 472% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Wild rice has 9.6 times less sugar than pistachio - wild rice has 0.73g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 428% more protein than wild rice - wild rice has 4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and wild rice has 99% less saturated fat than pistachio - wild rice has 0.05g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than wild rice - pistachio has 3mg of Vitamin C per 100 grams and wild rice does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than wild rice - pistachio has 13ug of Vitamin A per 100 grams and wild rice does not contain significant amounts.
Vitamin E
Pistachio has 804% more Vitamin E than wild rice - wild rice has 0.24mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Wild rice and pistachio contain similar amounts of Vitamin K - wild rice has 0.5ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6. Both wild rice and pistachio contain significant amounts of niacin and folate.
| Wild Rice | Pistachio | |
|---|---|---|
| Thiamin | 0.052 MG | 0.695 MG |
| Riboflavin | 0.087 MG | 0.234 MG |
| Niacin | 1.287 MG | 1.373 MG |
| Pantothenic acid | 0.154 MG | 0.513 MG |
| Vitamin B6 | 0.135 MG | 1.122 MG |
| Folate | 26 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 34 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 572% more iron than wild rice - wild rice has 0.6mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 897% more potassium than wild rice - wild rice has 101mg 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,
| Wild Rice | Pistachio | |
|---|---|---|
| beta-carotene | 2 UG | 159 UG |
| lutein + zeaxanthin | 64 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than wild rice per 100 grams.
| Wild Rice | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.095 G | 0.212 G |
| Total | 0.095 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than wild rice per 100 grams.
| Wild Rice | Pistachio | |
|---|---|---|
| linoleic acid | 0.119 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.119 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 Wild Rice 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 wild rice or pistachio contain more calories in 100 grams?Both wild rice and pistachio are high in calories. Pistachio has 470% more calories than wild rice - wild rice has 101 calories in 100g and pistachio has 572 calories.
Does wild rice or pistachio have more carbohydrates?
By weight, wild rice has 30% fewer carbohydrates than pistachio - wild rice has 21.3g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does wild rice or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 34 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does wild rice or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 570% more iron than wild rice - wild rice has 0.6mg of iron in 100 grams and pistachio has 4mg of iron.
Does wild rice or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 900% more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and pistachio has 1007mg of potassium.