Avocado vs. Pistachio
Nutrition comparison of Avocado and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and pistachio:
- Both pistachio and avocado are high in calories, dietary fiber and potassium.
- Avocado has 24.8 times less sugar than pistachio.
- Avocado has 69% less carbohydrates than pistachio.
- Pistachio has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than pistachio.
- Pistachio has more thiamin and Vitamin B6, however, avocado contains more pantothenic acid.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and avocado are high in calories. Pistachio has 243% more calories than avocado - pistachio has 572 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to pistachio for carbs. Avocado has a macronutrient ratio of 4:19:77 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 19% | 19% |
| Fat | 77% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 69% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both pistachio and avocado are high in dietary fiber. Pistachio has 51% more dietary fiber than avocado - pistachio has 10.3g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 24.8 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 974% more protein than avocado - pistachio has 21.1g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and avocado has 62% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 193% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Pistachio and avocado contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Pistachio and avocado contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Pistachio and avocado contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, avocado contains more pantothenic acid. Both avocado and pistachio contain significant amounts of riboflavin, niacin and folate.
| Avocado | Pistachio | |
|---|---|---|
| Thiamin | 0.075 MG | 0.695 MG |
| Riboflavin | 0.143 MG | 0.234 MG |
| Niacin | 1.912 MG | 1.373 MG |
| Pantothenic acid | 1.463 MG | 0.513 MG |
| Vitamin B6 | 0.287 MG | 1.122 MG |
| Folate | 89 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 723% more calcium than avocado - pistachio has 107mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Pistachio is an excellent source of iron and it has 561% more iron than avocado - pistachio has 4mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both pistachio and avocado are high in potassium. Pistachio has 99% more potassium than avocado - pistachio has 1007mg of potassium per 100 grams and avocado has 507mg 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 and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than pistachio per 100 grams.
| Avocado | Pistachio | |
|---|---|---|
| beta-carotene | 63 UG | 159 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.212 G |
| Total | 0.125 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than avocado per 100 grams.
| Avocado | Pistachio | |
|---|---|---|
| linoleic acid | 1.674 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 1.674 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.
Avocado 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 pistachio or avocado contain more calories in 100 grams?Both pistachio and avocado are high in calories. Pistachio has 240% more calories than avocado - pistachio has 572 calories in 100g and avocado has 167 calories.
Does pistachio or avocado contain more calcium?
Pistachio is a rich source of calcium and it has 720% more calcium than avocado - pistachio has 107mg of calcium in 100 grams and avocado has 13mg of calcium.
Does pistachio or avocado contain more iron?
Pistachio is an abundant source of iron and it has 560% more iron than avocado - pistachio has 4mg of iron in 100 grams and avocado has 0.61mg of iron.
Does pistachio or avocado contain more potassium?
Both pistachio and avocado are high in potassium. Pistachio has 100% more potassium than avocado - pistachio has 1007mg of potassium in 100 grams and avocado has 507mg of potassium.