Blueberry vs. Pistachio
Nutrition comparison of Blueberry and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and pistachio:
- Both pistachio and blueberry are high in dietary fiber.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and blueberry has 90% less calories than pistachio - pistachio has 572 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Pistachio | |
|---|---|---|
| Protein | 5% | 14% |
| Carbohydrates | 91% | 19% |
| Fat | 5% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 49% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both pistachio and blueberry are high in dietary fiber. Pistachio has 329% more dietary fiber than blueberry - pistachio has 10.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Pistachio and blueberry contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 27 times more protein than blueberry - pistachio has 21.1g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and blueberry has 100% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has 223% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Pistachio and blueberry contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Pistachio has 281% more Vitamin E than blueberry - pistachio has 2.2mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Pistachio and blueberry contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Pistachio | |
|---|---|---|
| Thiamin | 0.037 MG | 0.695 MG |
| Riboflavin | 0.041 MG | 0.234 MG |
| Niacin | 0.418 MG | 1.373 MG |
| Pantothenic acid | 0.124 MG | 0.513 MG |
| Vitamin B6 | 0.052 MG | 1.122 MG |
| Folate | 6 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 16 times more calcium than blueberry - pistachio has 107mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Pistachio is an excellent source of iron and it has 13 times more iron than blueberry - pistachio has 4mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 12 times more potassium than blueberry - pistachio has 1007mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Pistachio | |
|---|---|---|
| beta-carotene | 32 UG | 159 UG |
| lutein + zeaxanthin | 80 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.212 G |
| Total | 0.058 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than blueberry per 100 grams.
| Blueberry | Pistachio | |
|---|---|---|
| linoleic acid | 0.088 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Pistachio is high in calories and blueberry has 90% less calories than pistachio - pistachio has 572 calories in 100g and blueberry has 57 calories.
Does pistachio or blueberry have more carbohydrates?
By weight, blueberry has 50% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does pistachio or blueberry contain more calcium?
Pistachio is a rich source of calcium and it has 16 times more calcium than blueberry - pistachio has 107mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does pistachio or blueberry contain more iron?
Pistachio is an abundant source of iron and it has 13 times more iron than blueberry - pistachio has 4mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does pistachio or blueberry contain more potassium?
Pistachio is a rich source of potassium and it has 12 times more potassium than blueberry - pistachio has 1007mg of potassium in 100 grams and blueberry has 77mg of potassium.