Pistachio vs. Chicken Breast

Nutrition comparison of Pistachio and Cooked Chicken Breast


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of pistachio versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in pistachio and chicken breast:

  • Both pistachio and chicken breast are high in calories, potassium and protein.
  • Chicken breast has signficantly less carbohydrates than pistachio.
  • Pistachio has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12.
  • Pistachio is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of pistachio and chicken breast 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.


Image of Pistachio src
Image of Chicken Breast src

Calories and Carbs

calories

Both pistachio and chicken breast are high in calories. Pistachio has 247% more calories than chicken breast - pistachio has 572 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, pistachio is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pistachio Chicken Breast
Protein 14% 79%
Carbohydrates 19% ~
Fat 68% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - pistachio has 10.3g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

sugar

Chicken breast has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both pistachio and chicken breast are high in protein. Chicken breast has 47% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and chicken breast has 82% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

Pistachio has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and pistachio does not contain significant amounts.

Vitamins

Vitamin C

Pistachio has more Vitamin C than chicken breast - pistachio has 3mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.

Vitamin A

Pistachio and chicken breast contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.

Vitamin D

Chicken breast has more Vitamin D than pistachio - chicken breast has 5iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.

Vitamin E

Pistachio has 704% more Vitamin E than chicken breast - pistachio has 2.2mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.

Vitamin K

Pistachio and chicken breast contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, riboflavin and folate, however, chicken breast contains more niacin and Vitamin B12. Both pistachio and chicken breast contain significant amounts of pantothenic acid and Vitamin B6.

Pistachio Chicken Breast
Thiamin 0.695 MG 0.07 MG
Riboflavin 0.234 MG 0.114 MG
Niacin 1.373 MG 13.712 MG
Pantothenic acid 0.513 MG 0.965 MG
Vitamin B6 1.122 MG 0.6 MG
Folate 51 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 613% more calcium than chicken breast - pistachio has 107mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Pistachio is an excellent source of iron and it has 288% more iron than chicken breast - pistachio has 4mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both pistachio and chicken breast are high in potassium. Pistachio has 293% more potassium than chicken breast - pistachio has 1007mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than pistachio per 100 grams.

Pistachio Chicken Breast
alpha linoleic acid 0.212 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.212 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, pistachio has more linoleic acid than chicken breast per 100 grams.

Pistachio Chicken Breast
other omega 6 0.005 G 0.06 G
linoleic acid 13.125 G 0.59 G
Total 13.13 G 0.65 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does pistachio or chicken breast contain more calories in 100 grams?
Both pistachio and chicken breast are high in calories. Pistachio has 250% more calories than chicken breast - pistachio has 572 calories in 100g and chicken breast has 165 calories.

Is pistachio or chicken breast better for protein?
Both pistachio and chicken breast are high in protein. Chicken breast has 50% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and chicken breast has 31g of protein.

Does pistachio or chicken breast contain more calcium?
Pistachio is a rich source of calcium and it has 610% more calcium than chicken breast - pistachio has 107mg of calcium in 100 grams and chicken breast has 15mg of calcium.

Does pistachio or chicken breast contain more iron?
Pistachio is an abundant source of iron and it has 290% more iron than chicken breast - pistachio has 4mg of iron in 100 grams and chicken breast has 1mg of iron.

Does pistachio or chicken breast contain more potassium?
Both pistachio and chicken breast are high in potassium. Pistachio has 290% more potassium than chicken breast - pistachio has 1007mg of potassium in 100 grams and chicken breast has 256mg of potassium.

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