Pecan vs. Pistachio

Nutrition comparison of Pecan and Pistachio


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

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

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

  • Both pecan and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
  • Pecan has 51% less carbohydrates than pistachio.
  • Pistachio has more Vitamin B6 and folate.
Detailed nutritional comparison of pecan 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: Pecan (Nuts, pecans) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Pecan src
Image of Pistachio src

Calories and Carbs

calories

Both pecan and pistachio are high in calories. Pecan has 21% more calories than pistachio - pecan has 691 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, pecan is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Pecan has a macronutrient ratio of 5:7:88 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pecan Pistachio
Protein 5% 14%
Carbohydrates 7% 19%
Fat 88% 68%
Alcohol ~ ~

carbohydrates

Pecan has 51% less carbohydrates than pistachio - pecan has 13.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both pecan and pistachio are high in dietary fiber. Pistachio has a little more dietary fiber (7%) than pecan by weight - pecan has 9.6g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Pecan and pistachio contain similar amounts of sugar - pecan has 4g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Both pecan and pistachio are high in protein. Pistachio has 130% more protein than pecan - pecan has 9.2g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Both pecan and pistachio are high in saturated fat. Pecan has a little more saturated fat (9%) than pistachio by weight - pecan has 6.2g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pecan and pistachio contain similar amounts of Vitamin C - pecan has 1.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Pecan and pistachio contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.

Vitamin E

Pecan and pistachio contain similar amounts of Vitamin E - pecan has 1.4mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Pecan and pistachio contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

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

Pecan Pistachio
Thiamin 0.66 MG 0.695 MG
Riboflavin 0.13 MG 0.234 MG
Niacin 1.167 MG 1.373 MG
Pantothenic acid 0.863 MG 0.513 MG
Vitamin B6 0.21 MG 1.122 MG
Folate 22 UG 51 UG

Minerals

calcium

Both pecan and pistachio are high in calcium. Pistachio has 53% more calcium than pecan - pecan has 70mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both pecan and pistachio are high in iron. Pistachio has 59% more iron than pecan - pecan has 2.5mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both pecan and pistachio are high in potassium. Pistachio has 146% more potassium than pecan - pecan has 410mg 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,

Pecan Pistachio
beta-carotene 29 UG 159 UG
lutein + zeaxanthin 17 UG 1160 UG

Omega-3 and Omega-6

omega 3s

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

Pecan Pistachio
alpha linoleic acid 0.986 G 0.212 G
Total 0.986 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, both pecan and pistachio contain significant amounts of linoleic acid.

Pecan Pistachio
other omega 6 ~ 0.005 G
linoleic acid 20.628 G 13.125 G
Total 20.628 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: Pecan (Nuts, pecans) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Pecan g

()
Daily Values (%)

Pistachio g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pecan or pistachio contain more calories in 100 grams?
Both pecan and pistachio are high in calories. Pecan has 20% more calories than pistachio - pecan has 691 calories in 100g and pistachio has 572 calories.

Does pecan or pistachio contain more calcium?
Both pecan and pistachio are high in calcium. Pistachio has 50% more calcium than pecan - pecan has 70mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does pecan or pistachio contain more iron?
Both pecan and pistachio are high in iron. Pistachio has 60% more iron than pecan - pecan has 2.5mg of iron in 100 grams and pistachio has 4mg of iron.

Does pecan or pistachio contain more potassium?
Both pecan and pistachio are high in potassium. Pistachio has 150% more potassium than pecan - pecan has 410mg of potassium in 100 grams and pistachio has 1007mg of potassium.