Whole Wheat Bread vs. Pistachio
Nutrition comparison of Whole Wheat Bread and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and pistachio:
- Both whole wheat bread and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pistachio has more thiamin and Vitamin B6, however, whole wheat bread contains more niacin.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and pistachio are high in calories. Pistachio has 116% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Whole wheat bread has a macronutrient ratio of 20:65:14 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Pistachio | |
|---|---|---|
| Protein | 20% | 14% |
| Carbohydrates | 65% | 19% |
| Fat | 14% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and pistachio has 35% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both whole wheat bread and pistachio are high in dietary fiber. Pistachio has 39% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Whole wheat bread and pistachio contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both whole wheat bread and pistachio are high in protein. Pistachio has 58% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and whole wheat bread has 85% less saturated fat than pistachio - whole wheat bread has 0.87g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has 29 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than whole wheat bread - pistachio has 13ug of Vitamin A per 100 grams and whole wheat bread does not contain significant amounts.
Vitamin E
Pistachio has 486% more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Whole wheat bread and pistachio contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, whole wheat bread contains more niacin. Both whole wheat bread and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.
| Whole Wheat Bread | Pistachio | |
|---|---|---|
| Thiamin | 0.279 MG | 0.695 MG |
| Riboflavin | 0.131 MG | 0.234 MG |
| Niacin | 4.042 MG | 1.373 MG |
| Pantothenic acid | 0.336 MG | 0.513 MG |
| Vitamin B6 | 0.263 MG | 1.122 MG |
| Folate | 75 UG | 51 UG |
Minerals
calcium
Both whole wheat bread and pistachio are high in calcium. Whole wheat bread is very similar to whole wheat bread for calcium - whole wheat bread has 103mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both whole wheat bread and pistachio are high in iron. Pistachio has 61% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both whole wheat bread and pistachio are high in potassium. Pistachio has 338% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Pistachio | |
|---|---|---|
| beta-carotene | 1 UG | 159 UG |
| lutein + zeaxanthin | 94 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both whole wheat bread and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Whole Wheat Bread | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.212 G |
| Total | 0.205 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 1.667 G | 13.125 G |
| Total | 1.667 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.
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Whole Wheat Bread 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 whole wheat bread or pistachio contain more calories in 100 grams?Both whole wheat bread and pistachio are high in calories. Pistachio has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and pistachio has 572 calories.
Does whole wheat bread or pistachio have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and pistachio has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does whole wheat bread or pistachio contain more calcium?
Both whole wheat bread and pistachio are high in calcium. Whole wheat bread is very similar to whole wheat bread for calcium - whole wheat bread has 103mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does whole wheat bread or pistachio contain more iron?
Both whole wheat bread and pistachio are high in iron. Pistachio has 60% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and pistachio has 4mg of iron.
Does whole wheat bread or pistachio contain more potassium?
Both whole wheat bread and pistachio are high in potassium. Pistachio has 340% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and pistachio has 1007mg of potassium.