Orange vs. Pistachio

Nutrition comparison of Orange and Pistachio


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

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

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

  • Both orange and pistachio are high in calcium and dietary fiber.
  • Orange has 59% less carbohydrates than pistachio.
  • Orange is an excellent source of Vitamin C.
  • Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
  • Pistachio is an excellent source of iron, potassium and protein.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and orange has 92% less calories than pistachio - orange has 46 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Orange has a macronutrient ratio of 6:91:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Pistachio
Protein 6% 14%
Carbohydrates 91% 19%
Fat 4% 68%
Alcohol ~ ~

carbohydrates

Orange has 59% less carbohydrates than pistachio - orange has 11.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both orange and pistachio are high in dietary fiber. Pistachio has 329% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Orange and pistachio contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 29 times more protein than orange - orange has 0.7g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and orange has 100% less saturated fat than pistachio - orange has 0.03g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Orange is an excellent source of Vitamin C and it has 14 times more Vitamin C than pistachio - orange has 45mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Orange and pistachio contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.

Vitamin E

Pistachio has 11 times more Vitamin E than orange - orange has 0.18mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Pistachio has more Vitamin K than orange - pistachio has 13.2ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

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

Orange Pistachio
Thiamin 0.1 MG 0.695 MG
Riboflavin 0.04 MG 0.234 MG
Niacin 0.4 MG 1.373 MG
Pantothenic acid 0.25 MG 0.513 MG
Vitamin B6 0.051 MG 1.122 MG
Folate 17 UG 51 UG

Minerals

calcium

Both orange and pistachio are high in calcium. Pistachio has 149% more calcium than orange - orange has 43mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Pistachio is an excellent source of iron and it has 43 times more iron than orange - orange has 0.09mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 496% more potassium than orange - orange has 169mg 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,

Orange Pistachio
beta-carotene 71 UG 159 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 1160 UG

Omega-3 and Omega-6

omega 3s

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

Orange 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 orange per 100 grams.

Orange Pistachio
linoleic acid 0.031 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.031 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.

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does orange or pistachio contain more calories in 100 grams?
Pistachio is high in calories and orange has 90% less calories than pistachio - orange has 46 calories in 100g and pistachio has 572 calories.

Does orange or pistachio have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than pistachio - orange has 11.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does orange or pistachio contain more calcium?
Both orange and pistachio are high in calcium. Pistachio has 150% more calcium than orange - orange has 43mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does orange or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 43 times more iron than orange - orange has 0.09mg of iron in 100 grams and pistachio has 4mg of iron.

Does orange or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 500% more potassium than orange - orange has 169mg of potassium in 100 grams and pistachio has 1007mg of potassium.