Olive Oil vs. Pistachio
Nutrition comparison of Olive Oil and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and pistachio:
- Both pistachio and olive oil are high in calories and saturated fat.
- Olive oil has signficantly less carbohydrates than pistachio.
- Olive oil is an excellent source of Vitamin E.
- 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.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and olive oil are high in calories. Olive oil has 55% more calories than pistachio - pistachio has 572 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Pistachio | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than olive oil - pistachio has 10.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has more protein than olive oil - pistachio has 21.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both pistachio and olive oil are high in saturated fat. Olive oil has 145% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than olive oil - pistachio has 3mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than olive oil - pistachio has 13ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 561% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 356% more Vitamin K than pistachio - pistachio has 13.2ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Pistachio | |
|---|---|---|
| Thiamin | ~ | 0.695 MG |
| Riboflavin | ~ | 0.234 MG |
| Niacin | ~ | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | ~ | 1.122 MG |
| Folate | ~ | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 106 times more calcium than olive oil - pistachio has 107mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Pistachio is an excellent source of iron and it has 620% more iron than olive oil - pistachio has 4mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 1006 times more potassium than olive oil - pistachio has 1007mg of potassium per 100 grams and olive oil has 1mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Olive Oil | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.212 G |
| Total | 0.761 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and pistachio contain significant amounts of linoleic acid.
| Olive Oil | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 9.762 G | 13.125 G |
| Total | 9.762 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.
Olive Oil g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pistachio or olive oil contain more calories in 100 grams?Both pistachio and olive oil are high in calories. Olive oil has 60% more calories than pistachio - pistachio has 572 calories in 100g and olive oil has 884 calories.
Does pistachio or olive oil contain more calcium?
Pistachio is a rich source of calcium and it has 106 times more calcium than olive oil - pistachio has 107mg of calcium in 100 grams and olive oil has 1mg of calcium.
Does pistachio or olive oil contain more iron?
Pistachio is an abundant source of iron and it has 620% more iron than olive oil - pistachio has 4mg of iron in 100 grams and olive oil has 0.56mg of iron.
Does pistachio or olive oil contain more potassium?
Pistachio is a rich source of potassium and it has 1006 times more potassium than olive oil - pistachio has 1007mg of potassium in 100 grams and olive oil has 1mg of potassium.