Egg vs. Pistachio
Nutrition comparison of Egg and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and pistachio:
- Both pistachio and egg are high in calcium, calories and protein.
- Egg has 19.9 times less sugar than pistachio.
- Egg has signficantly less carbohydrates than pistachio.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Pistachio has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and Vitamin B12.
- Pistachio is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Pistachio has 300% more calories than egg - pistachio has 572 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to pistachio per calorie. Egg has a macronutrient ratio of 36:2:62 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Pistachio | |
|---|---|---|
| Protein | 36% | 14% |
| Carbohydrates | 2% | 19% |
| Fat | 62% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has more dietary fiber than egg - pistachio has 10.3g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 19.9 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Both pistachio and egg are high in protein. Pistachio has 68% more protein than egg - pistachio has 21.1g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and egg has 45% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and pistachio are low in trans fat - egg has 0.04g of trans fat per 100 grams and pistachio does not contain significant amounts.
cholesterol
Egg is high in cholesterol and pistachio has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and pistachio does not contain significant amounts.
Vitamins
Vitamin C
Pistachio has more Vitamin C than egg - pistachio has 3mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 11 times more Vitamin A than pistachio - pistachio has 13ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than pistachio - egg has 82iu of Vitamin D per 100 grams and pistachio does not contain significant amounts.
Vitamin E
Pistachio and egg contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Pistachio and egg contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin and Vitamin B6, however, egg contains more pantothenic acid and Vitamin B12. Both egg and pistachio contain significant amounts of riboflavin and folate.
| Egg | Pistachio | |
|---|---|---|
| Thiamin | 0.04 MG | 0.695 MG |
| Riboflavin | 0.457 MG | 0.234 MG |
| Niacin | 0.075 MG | 1.373 MG |
| Pantothenic acid | 1.533 MG | 0.513 MG |
| Vitamin B6 | 0.17 MG | 1.122 MG |
| Folate | 47 UG | 51 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both pistachio and egg are high in calcium. Pistachio has 91% more calcium than egg - pistachio has 107mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Pistachio is an excellent source of iron and it has 130% more iron than egg - pistachio has 4mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 630% more potassium than egg - pistachio has 1007mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than pistachio per 100 grams.
| Egg | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.212 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than egg per 100 grams.
| Egg | Pistachio | |
|---|---|---|
| other omega 6 | 0.188 G | 0.005 G |
| linoleic acid | 1.555 G | 13.125 G |
| Total | 1.743 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.
Egg 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 pistachio or egg contain more calories in 100 grams?Both pistachio and egg are high in calories. Pistachio has 300% more calories than egg - pistachio has 572 calories in 100g and egg has 143 calories.
Is pistachio or egg better for protein?
Both pistachio and egg are high in protein. Pistachio has 70% more protein than egg - pistachio has 21.1g of protein per 100 grams and egg has 12.6g of protein.
Does pistachio or egg contain more calcium?
Both pistachio and egg are high in calcium. Pistachio has 90% more calcium than egg - pistachio has 107mg of calcium in 100 grams and egg has 56mg of calcium.
Does pistachio or egg contain more iron?
Pistachio is an abundant source of iron and it has 130% more iron than egg - pistachio has 4mg of iron in 100 grams and egg has 1.8mg of iron.
Does pistachio or egg contain more potassium?
Pistachio is a rich source of potassium and it has 630% more potassium than egg - pistachio has 1007mg of potassium in 100 grams and egg has 138mg of potassium.