Dates vs. Pistachio
Nutrition comparison of Dates and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and pistachio:
- Both dates and pistachio are high in calcium, calories, dietary fiber and potassium.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of iron and protein.
USDA sources for nutritional information: Dates (Dates, medjool) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both dates and pistachio are high in calories. Pistachio has 106% more calories than date - date has 277 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, dates is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Dates has a macronutrient ratio of 2:98:0 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Pistachio | |
|---|---|---|
| Protein | 2% | 14% |
| Carbohydrates | 98% | 19% |
| Fat | ~ | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and pistachio has 62% less carbohydrates than date - date has 75g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both dates and pistachio are high in dietary fiber. Pistachio has 54% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Date is high in sugar and pistachio has 88% less sugar than date - date has 66.5g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 10 times more protein than date - date has 1.8g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and date has less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than date - pistachio has 3mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Dates and pistachio contain similar amounts of Vitamin A - date has 7ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has more Vitamin E than date - pistachio has 2.2mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and pistachio contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both dates and pistachio contain significant amounts of niacin and pantothenic acid.
| Dates | Pistachio | |
|---|---|---|
| Thiamin | 0.05 MG | 0.695 MG |
| Riboflavin | 0.06 MG | 0.234 MG |
| Niacin | 1.61 MG | 1.373 MG |
| Pantothenic acid | 0.805 MG | 0.513 MG |
| Vitamin B6 | 0.249 MG | 1.122 MG |
| Folate | 15 UG | 51 UG |
Minerals
calcium
Both dates and pistachio are high in calcium. Pistachio has 67% more calcium than date - date has 64mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 348% more iron than date - date has 0.9mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both dates and pistachio are high in potassium. Pistachio has 45% more potassium than date - date has 696mg 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, both dates and pistachio contain significant amounts of beta-carotene.
| Dates | Pistachio | |
|---|---|---|
| beta-carotene | 89 UG | 159 UG |
| lutein + zeaxanthin | 23 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.
Dates 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 dates or pistachio contain more calories in 100 grams?Both dates and pistachio are high in calories. Pistachio has 110% more calories than date - date has 277 calories in 100g and pistachio has 572 calories.
Does dates or pistachio have more carbohydrates?
By weight, date is high in carbohydrates and pistachio has 60% fewer carbohydrates than date - date has 75g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does dates or pistachio contain more calcium?
Both dates and pistachio are high in calcium. Pistachio has 70% more calcium than date - date has 64mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does dates or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 350% more iron than date - date has 0.9mg of iron in 100 grams and pistachio has 4mg of iron.
Does dates or pistachio contain more potassium?
Both dates and pistachio are high in potassium. Pistachio has 50% more potassium than date - date has 696mg of potassium in 100 grams and pistachio has 1007mg of potassium.