Pine Nut vs. Pistachio

Nutrition comparison of Pine Nut and Pistachio


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

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

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

  • Both pistachio and pine nut are high in calories, dietary fiber, iron, potassium and protein.
  • Pine nut has 54% less carbohydrates than pistachio.
  • Pine nut has 54% less sugar than pistachio.
  • Pine nut has more niacin, however, pistachio contains more Vitamin B6.
  • Pine nut is a great source of Vitamin E.
  • Pistachio is an excellent source of calcium.
Detailed nutritional comparison of pine nut 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: Pine Nut (Nuts, pine nuts, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Pine Nut src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and pine nut are high in calories. Pine nut has 18% more calories than pistachio - pistachio has 572 calories per 100 grams and pine nut has 673 calories.

For macronutrient ratios, pine nut is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Pine nut has a macronutrient ratio of 8:7:85 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pine Nut Pistachio
Protein 8% 14%
Carbohydrates 7% 19%
Fat 85% 68%
Alcohol ~ ~

carbohydrates

Pine nut has 54% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.

dietary fiber

Both pistachio and pine nut are high in dietary fiber. Pistachio has 178% more dietary fiber than pine nut - pistachio has 10.3g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.

sugar

Pine nut has 54% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and pine nut has 3.6g of sugar.

Protein

protein

Both pistachio and pine nut are high in protein. Pistachio has 54% more protein than pine nut - pistachio has 21.1g of protein per 100 grams and pine nut has 13.7g of protein.

Fat

saturated fat

Pistachio and pine nut contain similar amounts of saturated fat - pistachio has 5.6g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.

Vitamins

Vitamin C

Pistachio and pine nut contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.

Vitamin A

Pistachio and pine nut contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and pine nut has 1ug of Vitamin A.

Vitamin E

Pine nut is a great source of Vitamin E and it has 330% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.

Vitamin K

Pine nut has 308% more Vitamin K than pistachio - pistachio has 13.2ug of Vitamin K per 100 grams and pine nut has 53.9ug of Vitamin K.

The B Vitamins

Pine nut has more niacin, however, pistachio contains more Vitamin B6. Both pine nut and pistachio contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.

Pine Nut Pistachio
Thiamin 0.364 MG 0.695 MG
Riboflavin 0.227 MG 0.234 MG
Niacin 4.387 MG 1.373 MG
Pantothenic acid 0.313 MG 0.513 MG
Vitamin B6 0.094 MG 1.122 MG
Folate 34 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 569% more calcium than pine nut - pistachio has 107mg of calcium per 100 grams and pine nut has 16mg of calcium.

iron

Both pistachio and pine nut are high in iron. Pine nut has 37% more iron than pistachio - pistachio has 4mg of iron per 100 grams and pine nut has 5.5mg of iron.

potassium

Both pistachio and pine nut are high in potassium. Pistachio has 69% more potassium than pine nut - pistachio has 1007mg of potassium per 100 grams and pine nut has 597mg 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,

Pine Nut Pistachio
beta-carotene 17 UG 159 UG
lutein + zeaxanthin 9 UG 1160 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both pine nut and pistachio contain significant amounts of alpha linoleic acid (ALA).

Pine Nut Pistachio
alpha linoleic acid 0.164 G 0.212 G
Total 0.164 G 0.212 G

omega 6s

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

Pine Nut Pistachio
other omega 6 ~ 0.005 G
linoleic acid 33.15 G 13.125 G
Total 33.15 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: Pine Nut (Nuts, pine nuts, dried) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or pine nut contain more calories in 100 grams?
Both pistachio and pine nut are high in calories. Pine nut has 20% more calories than pistachio - pistachio has 572 calories in 100g and pine nut has 673 calories.

Does pistachio or pine nut contain more calcium?
Pistachio is a rich source of calcium and it has 570% more calcium than pine nut - pistachio has 107mg of calcium in 100 grams and pine nut has 16mg of calcium.

Does pistachio or pine nut contain more iron?
Both pistachio and pine nut are high in iron. Pine nut has 40% more iron than pistachio - pistachio has 4mg of iron in 100 grams and pine nut has 5.5mg of iron.

Does pistachio or pine nut contain more potassium?
Both pistachio and pine nut are high in potassium. Pistachio has 70% more potassium than pine nut - pistachio has 1007mg of potassium in 100 grams and pine nut has 597mg of potassium.

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