Pistachio vs. White Chocolate
Nutrition comparison of Pistachio and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and white chocolate:
- Both white chocolate and pistachio are high in calcium, calories, potassium and saturated fat.
- Pistachio has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and pistachio are high in calories. Pistachio has a little more calories (6%) than white chocolate by weight - white chocolate has 539 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | White Chocolate | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 19% | 43% |
| Fat | 68% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and pistachio has 52% less carbohydrates than white chocolate - white chocolate has 59.2g 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 50 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
White chocolate is high in sugar and pistachio has 87% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 259% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both white chocolate and pistachio are high in saturated fat. White chocolate has 244% more saturated fat than pistachio - white chocolate has 19.4g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
cholesterol
Pistachio has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has 500% more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
White chocolate and pistachio contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
White chocolate and pistachio contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
White chocolate and pistachio contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both pistachio and white chocolate contain significant amounts of riboflavin, niacin and pantothenic acid.
| Pistachio | White Chocolate | |
|---|---|---|
| Thiamin | 0.695 MG | 0.063 MG |
| Riboflavin | 0.234 MG | 0.282 MG |
| Niacin | 1.373 MG | 0.745 MG |
| Pantothenic acid | 0.513 MG | 0.608 MG |
| Vitamin B6 | 1.122 MG | 0.056 MG |
| Folate | 51 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and pistachio are high in calcium. White chocolate has 86% more calcium than pistachio - white chocolate has 199mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both white chocolate and pistachio are high in potassium. Pistachio has 252% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than white chocolate per 100 grams.
| Pistachio | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.103 G |
| Total | 0.212 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than white chocolate per 100 grams.
| Pistachio | White Chocolate | |
|---|---|---|
| other omega 6 | 0.033 G | 0.004 G |
| linoleic acid | 13.125 G | 0.91 G |
| Total | 13.158 G | 0.914 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 White Chocolate (Candies, white chocolate) .
Pistachio g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 white chocolate or pistachio contain more calories in 100 grams?Both white chocolate and pistachio are high in calories. Pistachio has a little more calories ( 10%) than white chocolate by weight - white chocolate has 539 calories in 100g and pistachio has 572 calories.
Does white chocolate or pistachio have more carbohydrates?
By weight, white chocolate is high in carbohydrates and pistachio has 50% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does white chocolate or pistachio contain more calcium?
Both white chocolate and pistachio are high in calcium. White chocolate has 90% more calcium than pistachio - white chocolate has 199mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does white chocolate or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and pistachio has 4mg of iron.
Does white chocolate or pistachio contain more potassium?
Both white chocolate and pistachio are high in potassium. Pistachio has 250% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and pistachio has 1007mg of potassium.