Whole Wheat Flour vs. Pistachio
Nutrition comparison of Whole Wheat Flour 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 flour
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and pistachio:
- Both whole wheat flour and pistachio are high in calories, dietary fiber, iron, potassium and protein.
- Pistachio has more thiamin and Vitamin B6, however, whole wheat flour contains more niacin.
- Pistachio is an excellent source of calcium.
- Whole wheat flour has 6.5 times less sugar than pistachio.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) 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 flour and pistachio are high in calories. Pistachio has 72% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Pistachio | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 84% | 19% |
| Fat | 5% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and pistachio has 62% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both whole wheat flour and pistachio are high in dietary fiber. Whole wheat flour has 27% more dietary fiber than pistachio - whole wheat flour has 13.1g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Whole wheat flour has 6.5 times less sugar than pistachio - whole wheat flour has 1g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both whole wheat flour and pistachio are high in protein. Pistachio has 119% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and whole wheat flour has 92% less saturated fat than pistachio - whole wheat flour has 0.43g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than whole wheat flour - pistachio has 3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than whole wheat flour - pistachio has 13ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Pistachio has 309% more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Whole wheat flour and pistachio contain similar amounts of Vitamin K - whole wheat flour has 1.9ug 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 flour contains more niacin. Both whole wheat flour and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.
| Whole Wheat Flour | Pistachio | |
|---|---|---|
| Thiamin | 0.297 MG | 0.695 MG |
| Riboflavin | 0.188 MG | 0.234 MG |
| Niacin | 5.347 MG | 1.373 MG |
| Pantothenic acid | 1.011 MG | 0.513 MG |
| Vitamin B6 | 0.191 MG | 1.122 MG |
| Folate | 28 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 224% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both whole wheat flour and pistachio are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both whole wheat flour and pistachio are high in potassium. Pistachio has 156% more potassium than whole wheat flour - whole wheat flour has 394mg 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 Flour | Pistachio | |
|---|---|---|
| beta-carotene | 5 UG | 159 UG |
| lutein + zeaxanthin | 220 UG | 1160 UG |
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 Flour (Wheat flour, whole-grain, soft wheat) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Whole Wheat Flour 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 flour or pistachio contain more calories in 100 grams?Both whole wheat flour and pistachio are high in calories. Pistachio has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and pistachio has 572 calories.
Does whole wheat flour or pistachio have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and pistachio has 60% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does whole wheat flour or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 220% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does whole wheat flour or pistachio contain more iron?
Both whole wheat flour and pistachio are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does whole wheat flour or pistachio contain more potassium?
Both whole wheat flour and pistachio are high in potassium. Pistachio has 160% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and pistachio has 1007mg of potassium.