Milk vs. Pistachio

Nutrition comparison of Milk and Pistachio


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

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

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

  • Both pistachio and milk are high in calcium.
  • Milk has signficantly less carbohydrates than pistachio.
  • Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Pistachio is an excellent source of dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and milk has 91% less calories than pistachio - pistachio has 572 calories per 100 grams and milk has 50 calories.

For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to pistachio per calorie. Milk has a macronutrient ratio of 26:38:36 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Pistachio
Protein 26% 14%
Carbohydrates 38% 19%
Fat 36% 68%
Alcohol ~ ~

carbohydrates

Milk has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and milk has 4.8g of carbohydrates.

dietary fiber

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

sugar

Pistachio and milk contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and milk has 5.1g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 538% more protein than milk - pistachio has 21.1g of protein per 100 grams and milk has 3.3g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and milk has 78% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and milk has 1.3g of saturated fat.

trans fat

Both milk and pistachio are low in trans fat - milk has 0.09g of trans fat per 100 grams and pistachio does not contain significant amounts.

cholesterol

Both milk and pistachio are low in cholesterol - milk has 8mg of cholesterol per 100 grams and pistachio does not contain significant amounts.

Vitamins

Vitamin C

Pistachio has 14 times more Vitamin C than milk - pistachio has 3mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.

Vitamin A

Milk has 323% more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.

Vitamin D

Milk has more Vitamin D than pistachio - milk has 49iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.

Vitamin E

Pistachio has 71 times more Vitamin E than milk - pistachio has 2.2mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.

Vitamin K

Pistachio and milk contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.

The B Vitamins

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

Milk Pistachio
Thiamin 0.039 MG 0.695 MG
Riboflavin 0.185 MG 0.234 MG
Niacin 0.092 MG 1.373 MG
Pantothenic acid 0.356 MG 0.513 MG
Vitamin B6 0.038 MG 1.122 MG
Folate 5 UG 51 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both pistachio and milk are high in calcium. Milk has 12% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and milk has 120mg of calcium.

iron

Pistachio is an excellent source of iron and it has 200 times more iron than milk - pistachio has 4mg of iron per 100 grams and milk has 0.02mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 619% more potassium than milk - pistachio has 1007mg of potassium per 100 grams and milk has 140mg 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,

Milk Pistachio
beta-carotene 4 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

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

Milk Pistachio
alpha linoleic acid 0.008 G 0.212 G
Total 0.008 G 0.212 G

omega 6s

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

Milk Pistachio
other omega 6 ~ 0.005 G
linoleic acid 0.062 G 13.125 G
Total 0.062 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 Milk or Pistachio .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Milk g

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G Water G
G Starch G
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FAQ

Does pistachio or milk contain more calories in 100 grams?
Pistachio is high in calories and milk has 90% less calories than pistachio - pistachio has 572 calories in 100g and milk has 50 calories.

Does pistachio or milk have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and milk has 4.8g of carbohydrates.

Does pistachio or milk contain more calcium?
Both pistachio and milk are high in calcium. Milk has 10% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and milk has 120mg of calcium.

Does pistachio or milk contain more iron?
Pistachio is an abundant source of iron and it has 200 times more iron than milk - pistachio has 4mg of iron in 100 grams and milk has 0.02mg of iron.

Does pistachio or milk contain more potassium?
Pistachio is a rich source of potassium and it has 620% more potassium than milk - pistachio has 1007mg of potassium in 100 grams and milk has 140mg of potassium.