Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and whey protein powder:
Both pistachio and whey protein powder are high in calories. Pistachio has 63% more calories than whey protein powder - pistachio has 572 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, pistachio is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Whey Protein Powder | |
|---|---|---|
| Protein | 14% | 89% |
| Carbohydrates | 19% | 7% |
| Fat | 68% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both pistachio and whey protein powder are high in dietary fiber. Pistachio has 232% more dietary fiber than whey protein powder - pistachio has 10.3g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both pistachio and whey protein powder are high in protein. Whey protein powder has 271% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and whey protein powder has 78.1g of protein.
Pistachio is high in saturated fat and whey protein powder has 86% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Pistachio has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Pistachio has more Vitamin C than whey protein powder - pistachio has 3mg of Vitamin C per 100 grams and whey protein powder does not contain significant amounts.
Pistachio has more Vitamin A than whey protein powder - pistachio has 13ug of Vitamin A per 100 grams and whey protein powder does not contain significant amounts.
Pistachio has more Vitamin E than whey protein powder - pistachio has 2.2mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Pistachio has more Vitamin K than whey protein powder - pistachio has 13.2ug of Vitamin K per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin and Vitamin B12, however, pistachio contains more pantothenic acid. Both pistachio and whey protein powder contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Pistachio | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.695 MG | 0.609 MG |
| Riboflavin | 0.234 MG | 2.017 MG |
| Niacin | 1.373 MG | 1.136 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 0.607 MG |
| Folate | 51 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both pistachio and whey protein powder are high in calcium. Whey protein powder has 338% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Pistachio is an excellent source of iron and it has 257% more iron than whey protein powder - pistachio has 4mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both pistachio and whey protein powder are high in potassium. Pistachio has 101% more potassium than whey protein powder - pistachio has 1007mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than whey protein powder per 100 grams.
| Pistachio | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.034 G |
| Total | 0.212 G | 0.034 G |
Comparing omega-6 fatty acids, pistachio has more linoleic acid than whey protein powder per 100 grams.
| Pistachio | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.264 G |
| Total | 13.13 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Pistachio g
()
|
Daily Values (%) |
Whey Protein Powder g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
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 % |
|
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 % |
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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 % |
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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% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
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 % |
|
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 | |||