Grapes vs. Pistachio

Nutrition comparison of Grapes and Pistachio


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

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

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

  • Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and grape has 88% less calories than pistachio - pistachio has 572 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Grapes has a macronutrient ratio of 4:94:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Pistachio
Protein 4% 14%
Carbohydrates 94% 19%
Fat 2% 68%
Alcohol ~ ~

carbohydrates

Grape has 36% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has 10 times more dietary fiber than grape - pistachio has 10.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Pistachio has 50% less sugar than grape - pistachio has 7.7g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 28 times more protein than grape - pistachio has 21.1g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and grape has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Pistachio and grapes contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Pistachio and grapes contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Pistachio has 10 times more Vitamin E than grape - pistachio has 2.2mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Pistachio and grapes contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Grapes Pistachio
Thiamin 0.069 MG 0.695 MG
Riboflavin 0.07 MG 0.234 MG
Niacin 0.188 MG 1.373 MG
Pantothenic acid 0.05 MG 0.513 MG
Vitamin B6 0.086 MG 1.122 MG
Folate 2 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 970% more calcium than grape - pistachio has 107mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Pistachio is an excellent source of iron and it has 10 times more iron than grape - pistachio has 4mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 427% more potassium than grape - pistachio has 1007mg of potassium per 100 grams and grape has 191mg 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,

Grapes Pistachio
beta-carotene 39 UG 159 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 1160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than grape per 100 grams.

Grapes Pistachio
alpha linoleic acid 0.011 G 0.212 G
Total 0.011 G 0.212 G

omega 6s

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

Grapes Pistachio
linoleic acid 0.037 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.037 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 Grapes or Pistachio .

Note: The specific food items compared are: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or grapes contain more calories in 100 grams?
Pistachio is high in calories and grape has 90% less calories than pistachio - pistachio has 572 calories in 100g and grape has 69 calories.

Does pistachio or grapes have more carbohydrates?
By weight, grape has 40% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and grape has 18.1g of carbohydrates.

Does pistachio or grapes contain more calcium?
Pistachio is a rich source of calcium and it has 970% more calcium than grape - pistachio has 107mg of calcium in 100 grams and grape has 10mg of calcium.

Does pistachio or grapes contain more iron?
Pistachio is an abundant source of iron and it has 10 times more iron than grape - pistachio has 4mg of iron in 100 grams and grape has 0.36mg of iron.

Does pistachio or grapes contain more potassium?
Pistachio is a rich source of potassium and it has 430% more potassium than grape - pistachio has 1007mg of potassium in 100 grams and grape has 191mg of potassium.