Flaxseeds vs. Pistachio

Nutrition comparison of Flaxseeds and Pistachio


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

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

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

  • Both flaxseeds and pistachio are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has 3.9 times less sugar than pistachio.
  • Flaxseed has more thiamin and niacin, however, pistachio contains more Vitamin B6.
Detailed nutritional comparison of flaxseeds 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: Flaxseeds (Seeds, flaxseed) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Pistachio src

Calories and Carbs

calories

Both flaxseeds and pistachio are high in calories. Pistachio has a little more calories (7%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, flaxseeds is similar to pistachio for protein, carbs and fat. Flaxseeds has a macronutrient ratio of 13:20:67 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Pistachio
Protein 13% 14%
Carbohydrates 20% 19%
Fat 67% 68%
Alcohol ~ ~

carbohydrates

Flaxseeds and pistachio contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both flaxseeds and pistachio are high in dietary fiber. Flaxseed has 165% more dietary fiber than pistachio - flaxseed has 27.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Flaxseed has 3.9 times less sugar than pistachio - flaxseed has 1.6g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Both flaxseeds and pistachio are high in protein. Pistachio has 15% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and flaxseed has 35% less saturated fat than pistachio - flaxseed has 3.7g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pistachio has 400% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

Pistachio has more Vitamin A than flaxseed - pistachio has 13ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Pistachio has 600% more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Flaxseeds and pistachio contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

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

Flaxseeds Pistachio
Thiamin 1.644 MG 0.695 MG
Riboflavin 0.161 MG 0.234 MG
Niacin 3.08 MG 1.373 MG
Pantothenic acid 0.985 MG 0.513 MG
Vitamin B6 0.473 MG 1.122 MG
Folate 87 UG 51 UG

Minerals

calcium

Both flaxseeds and pistachio are high in calcium. Flaxseed has 138% more calcium than pistachio - flaxseed has 255mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both flaxseeds and pistachio are high in iron. Flaxseed has 42% more iron than pistachio - flaxseed has 5.7mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both flaxseeds and pistachio are high in potassium. Pistachio has 24% more potassium than flaxseed - flaxseed has 813mg of potassium per 100 grams and pistachio has 1007mg 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, both flaxseeds and pistachio contain significant amounts of lutein + zeaxanthin.

Flaxseeds Pistachio
lutein + zeaxanthin 651 UG 1160 UG
beta-carotene ~ 159 UG

Omega-3 and Omega-6

omega 3s

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

Flaxseeds Pistachio
alpha linoleic acid 22.813 G 0.212 G
Total 22.813 G 0.212 G

omega 6s

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

Flaxseeds Pistachio
other omega 6 ~ 0.005 G
linoleic acid 5.903 G 13.125 G
Total 5.903 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 Flaxseeds or Pistachio .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does flaxseeds or pistachio contain more calories in 100 grams?
Both flaxseeds and pistachio are high in calories. Pistachio has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and pistachio has 572 calories.

Does flaxseeds or pistachio contain more calcium?
Both flaxseeds and pistachio are high in calcium. Flaxseed has 140% more calcium than pistachio - flaxseed has 255mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does flaxseeds or pistachio contain more iron?
Both flaxseeds and pistachio are high in iron. Flaxseed has 40% more iron than pistachio - flaxseed has 5.7mg of iron in 100 grams and pistachio has 4mg of iron.

Does flaxseeds or pistachio contain more potassium?
Both flaxseeds and pistachio are high in potassium. Pistachio has 20% more potassium than flaxseed - flaxseed has 813mg of potassium in 100 grams and pistachio has 1007mg of potassium.