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.
Detailed nutritional comparison of avocado and pistachio is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Avocado src
Image of Pistachio src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Pistachio .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Avocado 100g

( 100 g )
Daily Values (%)

Pistachio 100g

( 100 g )
167KCAL 8%
calories 243%
572KCAL 29%
8.6G 4%
carbohydrates 226%
28G 11%
6.8G 27%
dietary fiber 47%
10G 41%
0.3G sugar >999% 7.7G
15G 24%
total fat 207%
46G 72%
2.1G 12%
saturated fat 167%
5.6G 31%
9.8G monounsaturated fat 155% 25G
1.8G polyunsaturated fat 622% 13G
8MG 1%
33% sodium
6MG 0.4%
Vitamins and Minerals
7UG 1%
Vitamin A 86%
13UG 2%
8.8MG 12%
193% Vitamin C
3MG 4%
13MG 1%
calcium 723%
107MG 11%
0.61MG 3%
iron 556%
4MG 22%
29MG 9%
magnesium 276%
109MG 35%
507MG 22%
potassium 99%
1007MG 44%
0.08MG 7%
thiamin (Vit B1) 774%
0.7MG 63%
0.14MG 13%
riboflavin (Vit B2) 64%
0.23MG 21%
1.9MG 14%
36% niacin (Vit B3)
1.4MG 10%
0.29MG 22%
Vitamin B6 279%
1.1MG 86%
1.5MG 29%
194% pantothenic acid (Vit B5)
0.51MG 10%
89UG 22%
75% folate (Vit B9)
51UG 13%
2MG 13%
Vitamin E 10%
2.2MG 15%
21UG 23%
62% Vitamin K
13UG 15%
2G 4%
protein 950%
21G 42%
14MG 3%
choline 407%
71MG 17%
0.17MG 14%
copper 664%
1.3MG 108%
0.15MG 8%
manganese 700%
1.2MG 69%
54MG 8%
phosphorus 769%
469MG 67%
0.4UG 1%
selenium >999%
10UG 18%
0.68MG 9%
zinc 238%
2.3MG 29%
72G >999% Water 1.9G
0.11G Starch >999% 1.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.