Cheese vs. Pistachio

Nutrition comparison of Cheese and Pistachio


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

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

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

  • Both pistachio and cheese are high in calcium, calories, protein and saturated fat.
  • Cheese has signficantly less carbohydrates than pistachio.
  • Cheese is an excellent source of Vitamin A.
  • Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
  • Pistachio is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of cheese 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: Cheese (Cheese, Mexican blend) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and cheese are high in calories. Pistachio has 49% more calories than cheese - pistachio has 572 calories per 100 grams and cheese has 384 calories.

For macronutrient ratios, cheese is heavier in protein, lighter in carbs and heavier in fat compared to pistachio per calorie. Cheese has a macronutrient ratio of 25:0:75 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Pistachio
Protein 25% 14%
Carbohydrates ~ 19%
Fat 75% 68%
Alcohol ~ ~

carbohydrates

Cheese has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.

dietary fiber

Pistachio is an excellent source of dietary fiber and it has more dietary fiber than cheese - pistachio has 10.3g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both pistachio and cheese are high in protein. Cheese has 12% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and cheese has 23.5g of protein.

Fat

saturated fat

Both pistachio and cheese are high in saturated fat. Cheese has 185% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.

cholesterol

Pistachio has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and pistachio does not contain significant amounts.

Vitamins

Vitamin C

Pistachio has more Vitamin C than cheese - pistachio has 3mg of Vitamin C per 100 grams and cheese does not contain significant amounts.

Vitamin A

Cheese is an excellent source of Vitamin A and it has 12 times more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.

Vitamin D

Cheese has more Vitamin D than pistachio - cheese has 21iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.

Vitamin E

Pistachio has 768% more Vitamin E than cheese - pistachio has 2.2mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.

Vitamin K

Pistachio and cheese contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, niacin, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and pistachio contain significant amounts of riboflavin and pantothenic acid.

Cheese Pistachio
Thiamin 0.023 MG 0.695 MG
Riboflavin 0.318 MG 0.234 MG
Niacin 0.114 MG 1.373 MG
Pantothenic acid 0.249 MG 0.513 MG
Vitamin B6 0.061 MG 1.122 MG
Folate 13 UG 51 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both pistachio and cheese are high in calcium. Cheese has 516% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and cheese has 659mg of calcium.

iron

Pistachio is an excellent source of iron and it has 583% more iron than cheese - pistachio has 4mg of iron per 100 grams and cheese has 0.59mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 10 times more potassium than cheese - pistachio has 1007mg of potassium per 100 grams and cheese has 85mg 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,

Cheese Pistachio
beta-carotene 56 UG 159 UG
lutein + zeaxanthin ~ 1160 UG

Omega-3 and Omega-6

omega 3s

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

Cheese Pistachio
alpha linoleic acid 0.332 G 0.212 G
Total 0.332 G 0.212 G

omega 6s

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

Cheese Pistachio
linoleic acid 0.532 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.532 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: Cheese (Cheese, Mexican blend) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Cheese g

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FAQ

Does pistachio or cheese contain more calories in 100 grams?
Both pistachio and cheese are high in calories. Pistachio has 50% more calories than cheese - pistachio has 572 calories in 100g and cheese has 384 calories.

Does pistachio or cheese contain more calcium?
Both pistachio and cheese are high in calcium. Cheese has 520% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and cheese has 659mg of calcium.

Does pistachio or cheese contain more iron?
Pistachio is an abundant source of iron and it has 580% more iron than cheese - pistachio has 4mg of iron in 100 grams and cheese has 0.59mg of iron.

Does pistachio or cheese contain more potassium?
Pistachio is a rich source of potassium and it has 10 times more potassium than cheese - pistachio has 1007mg of potassium in 100 grams and cheese has 85mg of potassium.

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