Beef vs. Pistachio
Nutrition comparison of Cooked Beef and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pistachio:
- Both beef and pistachio are high in calories, iron, potassium, protein and saturated fat.
- Beef has signficantly less carbohydrates than pistachio.
- Pistachio has more thiamin, Vitamin B6 and folate, however, beef contains more niacin and Vitamin B12.
- Pistachio is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and pistachio are high in calories. Pistachio has 106% more calories than beef - beef has 277 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to pistachio per calorie. Beef has a macronutrient ratio of 38:0:62 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pistachio | |
|---|---|---|
| Protein | 38% | 14% |
| Carbohydrates | ~ | 19% |
| Fat | 62% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than beef - pistachio has 10.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and pistachio are high in protein. Beef has 21% more protein than pistachio - beef has 25.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both beef and pistachio are high in saturated fat. Beef has 30% more saturated fat than pistachio - beef has 7.3g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
trans fat
Pistachio has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Pistachio has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than beef - pistachio has 3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and pistachio contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin D
Beef and pistachio contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio has 17 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Beef and pistachio contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, Vitamin B6 and folate, however, beef contains more niacin and Vitamin B12. Both beef and pistachio contain significant amounts of riboflavin and pantothenic acid.
| Beef | Pistachio | |
|---|---|---|
| Thiamin | 0.051 MG | 0.695 MG |
| Riboflavin | 0.176 MG | 0.234 MG |
| Niacin | 4.537 MG | 1.373 MG |
| Pantothenic acid | 0.658 MG | 0.513 MG |
| Vitamin B6 | 0.336 MG | 1.122 MG |
| Folate | 11 UG | 51 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 206% more calcium than beef - beef has 35mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both beef and pistachio are high in iron. Pistachio has 79% more iron than beef - beef has 2.3mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both beef and pistachio are high in potassium. Pistachio has 266% more potassium than beef - beef has 275mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.212 G |
| Total | 0.056 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than beef per 100 grams.
| Beef | Pistachio | |
|---|---|---|
| other omega 6 | 0.047 G | 0.005 G |
| linoleic acid | 0.39 G | 13.125 G |
| Total | 0.437 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.
Cooked Beef g
()
|
Daily Values (%) |
Pistachio g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 beef or pistachio contain more calories in 100 grams?Both beef and pistachio are high in calories. Pistachio has 110% more calories than beef - beef has 277 calories in 100g and pistachio has 572 calories.
Is beef or pistachio better for protein?
Both beef and pistachio are high in protein. Beef has 20% more protein than pistachio - beef has 25.4g of protein per 100 grams and pistachio has 21.1g of protein.
Does beef or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 210% more calcium than beef - beef has 35mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does beef or pistachio contain more iron?
Both beef and pistachio are high in iron. Pistachio has 80% more iron than beef - beef has 2.3mg of iron in 100 grams and pistachio has 4mg of iron.
Does beef or pistachio contain more potassium?
Both beef and pistachio are high in potassium. Pistachio has 270% more potassium than beef - beef has 275mg of potassium in 100 grams and pistachio has 1007mg of potassium.