Kiwi vs. Pistachio
Nutrition comparison of Kiwi and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and pistachio:
- Both kiwi and pistachio are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 89% less calories than pistachio - kiwi has 61 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Pistachio | |
|---|---|---|
| Protein | 7% | 14% |
| Carbohydrates | 87% | 19% |
| Fat | 7% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 48% less carbohydrates than pistachio - kiwi has 14.7g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both kiwi and pistachio are high in dietary fiber. Pistachio has 243% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Kiwi and pistachio contain similar amounts of sugar - kiwi has 9g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 17 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and kiwi has 99% less saturated fat than pistachio - kiwi has 0.03g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 29 times more Vitamin C than pistachio - kiwi has 92.7mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Kiwi and pistachio contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Kiwi and pistachio contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Kiwi has 205% more Vitamin K than pistachio - kiwi has 40.3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Pistachio | |
|---|---|---|
| Thiamin | 0.027 MG | 0.695 MG |
| Riboflavin | 0.025 MG | 0.234 MG |
| Niacin | 0.341 MG | 1.373 MG |
| Pantothenic acid | 0.183 MG | 0.513 MG |
| Vitamin B6 | 0.063 MG | 1.122 MG |
| Folate | 25 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 215% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 12 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both kiwi and pistachio are high in potassium. Pistachio has 223% more potassium than kiwi - kiwi has 312mg 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,
| Kiwi | Pistachio | |
|---|---|---|
| beta-carotene | 52 UG | 159 UG |
| lutein + zeaxanthin | 122 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.212 G |
| Total | 0.042 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than kiwi per 100 grams.
| Kiwi | Pistachio | |
|---|---|---|
| linoleic acid | 0.246 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.246 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.
Kiwi 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 kiwi or pistachio contain more calories in 100 grams?Pistachio is high in calories and kiwi has 90% less calories than pistachio - kiwi has 61 calories in 100g and pistachio has 572 calories.
Does kiwi or pistachio have more carbohydrates?
By weight, kiwi has 50% fewer carbohydrates than pistachio - kiwi has 14.7g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does kiwi or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 220% more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does kiwi or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 12 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and pistachio has 4mg of iron.
Does kiwi or pistachio contain more potassium?
Both kiwi and pistachio are high in potassium. Pistachio has 220% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and pistachio has 1007mg of potassium.