Apple vs. Pistachio

Nutrition comparison of Apple and Pistachio


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

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

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

  • Both pistachio and apple are high in dietary fiber.
  • Apple has 51% less carbohydrates than pistachio.
  • Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Pistachio is an excellent source of calcium, iron, potassium and protein.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Pistachio src

Calories and Carbs

calories

Pistachio is high in calories and apple has 91% less calories than pistachio - pistachio has 572 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Apple has a macronutrient ratio of 2:95:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Pistachio
Protein 2% 14%
Carbohydrates 95% 19%
Fat 3% 68%
Alcohol ~ ~

carbohydrates

Apple has 51% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

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

sugar

Pistachio and apple contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 79 times more protein than apple - pistachio has 21.1g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Pistachio and apple contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

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

Vitamin E

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

Vitamin K

Pistachio and apple contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Apple Pistachio
Thiamin 0.017 MG 0.695 MG
Riboflavin 0.026 MG 0.234 MG
Niacin 0.091 MG 1.373 MG
Pantothenic acid 0.061 MG 0.513 MG
Vitamin B6 0.041 MG 1.122 MG
Folate 3 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 16 times more calcium than apple - pistachio has 107mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Pistachio is an excellent source of iron and it has 32 times more iron than apple - pistachio has 4mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 841% more potassium than apple - pistachio has 1007mg of potassium per 100 grams and apple has 107mg 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,

Apple Pistachio
beta-carotene 27 UG 159 UG
lutein + zeaxanthin 29 UG 1160 UG

Omega-3 and Omega-6

omega 3s

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

Apple Pistachio
alpha linoleic acid 0.009 G 0.212 G
Total 0.009 G 0.212 G

omega 6s

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

Apple Pistachio
linoleic acid 0.043 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.043 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 Apple or Pistachio .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does pistachio or apple contain more calories in 100 grams?
Pistachio is high in calories and apple has 90% less calories than pistachio - pistachio has 572 calories in 100g and apple has 52 calories.

Does pistachio or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and apple has 13.8g of carbohydrates.

Does pistachio or apple contain more calcium?
Pistachio is a rich source of calcium and it has 16 times more calcium than apple - pistachio has 107mg of calcium in 100 grams and apple has 6mg of calcium.

Does pistachio or apple contain more iron?
Pistachio is an abundant source of iron and it has 32 times more iron than apple - pistachio has 4mg of iron in 100 grams and apple has 0.12mg of iron.

Does pistachio or apple contain more potassium?
Pistachio is a rich source of potassium and it has 840% more potassium than apple - pistachio has 1007mg of potassium in 100 grams and apple has 107mg of potassium.

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