Brazil Nut vs. Pistachio
Nutrition comparison of Brazil Nut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brazil nut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brazil nut and pistachio:
- Both pistachio and brazil nut are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Brazil nut has 58% less carbohydrates than pistachio.
- Brazil nut has 70% less sugar than pistachio.
- Pistachio has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and brazil nut are high in calories. Brazil nut has 15% more calories than pistachio - pistachio has 572 calories per 100 grams and brazil nut has 659 calories.
For macronutrient ratios, brazil nut is lighter in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Brazil 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:
| Brazil Nut | Pistachio | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 7% | 19% |
| Fat | 85% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Brazil nut has 58% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and brazil nut has 11.7g of carbohydrates.
dietary fiber
Both pistachio and brazil nut are high in dietary fiber. Pistachio has 37% more dietary fiber than brazil nut - pistachio has 10.3g of dietary fiber per 100 grams and brazil nut has 7.5g of dietary fiber.
sugar
Brazil nut has 70% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and brazil nut has 2.3g of sugar.
Protein
protein
Both pistachio and brazil nut are high in protein. Pistachio has 47% more protein than brazil nut - pistachio has 21.1g of protein per 100 grams and brazil nut has 14.3g of protein.
Fat
saturated fat
Both pistachio and brazil nut are high in saturated fat. Brazil nut has 186% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and brazil nut has 16.1g of saturated fat.
Vitamins
Vitamin C
Pistachio and brazil nut contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and brazil nut has 0.7mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than brazil nut - pistachio has 13ug of Vitamin A per 100 grams and brazil nut does not contain significant amounts.
Vitamin E
Brazil nut has 160% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and brazil nut has 5.7mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than brazil nut - pistachio has 13.2ug of Vitamin K per 100 grams and brazil nut does not contain significant amounts.
The B Vitamins
Pistachio has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both brazil nut and pistachio contain significant amounts of thiamin.
| Brazil Nut | Pistachio | |
|---|---|---|
| Thiamin | 0.617 MG | 0.695 MG |
| Riboflavin | 0.035 MG | 0.234 MG |
| Niacin | 0.295 MG | 1.373 MG |
| Pantothenic acid | 0.184 MG | 0.513 MG |
| Vitamin B6 | 0.101 MG | 1.122 MG |
| Folate | 22 UG | 51 UG |
Minerals
calcium
Both pistachio and brazil nut are high in calcium. Brazil nut has 50% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and brazil nut has 160mg of calcium.
iron
Both pistachio and brazil nut are high in iron. Pistachio has 66% more iron than brazil nut - pistachio has 4mg of iron per 100 grams and brazil nut has 2.4mg of iron.
potassium
Both pistachio and brazil nut are high in potassium. Pistachio has 53% more potassium than brazil nut - pistachio has 1007mg of potassium per 100 grams and brazil nut has 659mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than brazil nut per 100 grams.
| Brazil Nut | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.036 G | 0.212 G |
| Total | 0.036 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both brazil nut and pistachio contain significant amounts of linoleic acid.
| Brazil Nut | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 24.363 G | 13.125 G |
| Total | 24.363 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: Brazil Nut (Nuts, brazilnuts, dried, unblanched) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Brazil Nut g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 pistachio or brazil nut contain more calories in 100 grams?Both pistachio and brazil nut are high in calories. Brazil nut has 20% more calories than pistachio - pistachio has 572 calories in 100g and brazil nut has 659 calories.
Does pistachio or brazil nut contain more calcium?
Both pistachio and brazil nut are high in calcium. Brazil nut has 50% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and brazil nut has 160mg of calcium.
Does pistachio or brazil nut contain more iron?
Both pistachio and brazil nut are high in iron. Pistachio has 70% more iron than brazil nut - pistachio has 4mg of iron in 100 grams and brazil nut has 2.4mg of iron.
Does pistachio or brazil nut contain more potassium?
Both pistachio and brazil nut are high in potassium. Pistachio has 50% more potassium than brazil nut - pistachio has 1007mg of potassium in 100 grams and brazil nut has 659mg of potassium.