Pistachio vs. Yellow Corn
Nutrition comparison of Pistachio and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and yellow corn:
- Both yellow corn and pistachio are high in dietary fiber and potassium.
- Pistachio has more beta-carotene than yellow corn, however, yellow corn contains more alpha-carotene than pistachio.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and yellow corn has 83% less calories than pistachio - yellow corn has 96 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to yellow corn for protein. Pistachio has a macronutrient ratio of 14:19:68 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Yellow Corn | |
|---|---|---|
| Protein | 14% | 12% |
| Carbohydrates | 19% | 76% |
| Fat | 68% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Yellow corn has 26% less carbohydrates than pistachio - yellow corn has 21g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both yellow corn and pistachio are high in dietary fiber. Pistachio has 329% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Yellow corn and pistachio contain similar amounts of sugar - yellow corn has 4.5g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 517% more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and yellow corn has 97% less saturated fat than pistachio - yellow corn has 0.2g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Yellow corn has 83% more Vitamin C than pistachio - yellow corn has 5.5mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Yellow corn and pistachio contain similar amounts of Vitamin A - yellow corn has 13ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 23 times more Vitamin E than yellow corn - yellow corn has 0.09mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Yellow corn and pistachio contain similar amounts of Vitamin K - yellow corn has 0.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both pistachio and yellow corn contain significant amounts of niacin and pantothenic acid.
| Pistachio | Yellow Corn | |
|---|---|---|
| Thiamin | 0.695 MG | 0.093 MG |
| Riboflavin | 0.234 MG | 0.057 MG |
| Niacin | 1.373 MG | 1.683 MG |
| Pantothenic acid | 0.513 MG | 0.792 MG |
| Vitamin B6 | 1.122 MG | 0.139 MG |
| Folate | 51 UG | 23 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 34 times more calcium than yellow corn - yellow corn has 3mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 796% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both yellow corn and pistachio are high in potassium. Pistachio has 362% more potassium than yellow corn - yellow corn has 218mg 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, pistachio has more beta-carotene than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than pistachio per 100 grams. Both pistachio and yellow corn contain significant amounts of lutein + zeaxanthin.
| Pistachio | Yellow Corn | |
|---|---|---|
| beta-carotene | 159 UG | 66 UG |
| lutein + zeaxanthin | 1160 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Pistachio | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.018 G |
| Total | 0.212 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than yellow corn per 100 grams.
| Pistachio | Yellow Corn | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.586 G |
| Total | 13.13 G | 0.586 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.
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Pistachio g
()
|
Daily Values (%) |
Cooked Yellow Corn 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 yellow corn or pistachio contain more calories in 100 grams?Pistachio is high in calories and yellow corn has 80% less calories than pistachio - yellow corn has 96 calories in 100g and pistachio has 572 calories.
Does yellow corn or pistachio have more carbohydrates?
By weight, yellow corn has 30% fewer carbohydrates than pistachio - yellow corn has 21g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does yellow corn or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 34 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does yellow corn or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 800% more iron than yellow corn - yellow corn has 0.45mg of iron in 100 grams and pistachio has 4mg of iron.
Does yellow corn or pistachio contain more potassium?
Both yellow corn and pistachio are high in potassium. Pistachio has 360% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and pistachio has 1007mg of potassium.