Fries vs. Pistachio

Nutrition comparison of Fries and Pistachio

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

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

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

  • Both pistachio and fries are high in calories, dietary fiber and potassium.
  • Fry has 24.8 times less sugar than pistachio.
  • Pistachio has more thiamin, riboflavin and Vitamin B6, however, fry contains more niacin.
  • Pistachio is an excellent source of calcium, iron and protein.
Detailed nutritional comparison of fries 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: Fries (Fast foods, potato, french fried in vegetable oil) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Fries src
Image of Pistachio src

Calories and Carbs

calories

Both pistachio and fries are high in calories. Pistachio has 83% more calories than fry - pistachio has 572 calories per 100 grams and fry has 312 calories.

For macronutrient ratios, fries is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Fries has a macronutrient ratio of 4:53:43 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Fries Pistachio
Protein 4% 14%
Carbohydrates 53% 19%
Fat 43% 68%
Alcohol ~ ~

carbohydrates

Fry is high in carbohydrates and pistachio has 32% less carbohydrates than fry - pistachio has 28.3g of total carbs per 100 grams and fry has 41.4g of carbohydrates.

dietary fiber

Both pistachio and fries are high in dietary fiber. Pistachio has 171% more dietary fiber than fry - pistachio has 10.3g of dietary fiber per 100 grams and fry has 3.8g of dietary fiber.

sugar

Fry has 24.8 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and fry has 0.3g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 514% more protein than fry - pistachio has 21.1g of protein per 100 grams and fry has 3.4g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and fry has 59% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and fry has 2.3g of saturated fat.

trans fat

Both fries and pistachio are low in trans fat - fry has 0.06g of trans fat per 100 grams and pistachio does not contain significant amounts.

Vitamins

Vitamin C

Pistachio and fries contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and fry has 4.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Pistachio and fries contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and fry has 1.7mg of Vitamin E.

Vitamin K

Pistachio and fries contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and fry has 11.2ug of Vitamin K.

The B Vitamins

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

Fries Pistachio
Thiamin 0.17 MG 0.695 MG
Riboflavin 0.039 MG 0.234 MG
Niacin 3.004 MG 1.373 MG
Pantothenic acid 0.58 MG 0.513 MG
Vitamin B6 0.372 MG 1.122 MG
Folate 30 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 494% more calcium than fry - pistachio has 107mg of calcium per 100 grams and fry has 18mg of calcium.

iron

Pistachio is an excellent source of iron and it has 398% more iron than fry - pistachio has 4mg of iron per 100 grams and fry has 0.81mg of iron.

potassium

Both pistachio and fries are high in potassium. Pistachio has 74% more potassium than fry - pistachio has 1007mg of potassium per 100 grams and fry has 579mg 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,

Fries Pistachio
lutein + zeaxanthin 27 UG 1160 UG
beta-carotene ~ 159 UG

Omega-3 and Omega-6

omega 3s

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

Fries Pistachio
alpha linoleic acid 0.436 G 0.212 G
Total 0.436 G 0.212 G

omega 6s

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

Fries Pistachio
other omega 6 0.004 G 0.005 G
linoleic acid 4.948 G 13.125 G
Total 4.952 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 Fries or Pistachio .

Note: The specific food items compared are: Fries (Fast foods, potato, french fried in vegetable oil) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Fries 100g

( 100 g )
Daily Values (%)

Pistachio 100g

( 100 g )
312KCAL 16%
calories 83%
572KCAL 29%
41G 17%
46% carbohydrates
28G 11%
3.8G 15%
dietary fiber 163%
10G 41%
0.3G sugar >999% 7.7G
15G 23%
total fat 207%
46G 72%
2.3G 13%
saturated fat 143%
5.6G 31%
6G monounsaturated fat 317% 25G
5.4G polyunsaturated fat 141% 13G
0.06G >999% trans fat
210MG 14%
>999% sodium
6MG 0.4%
Vitamins and Minerals
Vitamin A >999%
13UG 2%
4.7MG 6%
57% Vitamin C
3MG 4%
18MG 2%
calcium 494%
107MG 11%
0.81MG 5%
iron 394%
4MG 22%
35MG 11%
magnesium 211%
109MG 35%
579MG 25%
potassium 74%
1007MG 44%
0.17MG 16%
thiamin (Vit B1) 312%
0.7MG 63%
0.04MG 4%
riboflavin (Vit B2) 474%
0.23MG 21%
3MG 22%
114% niacin (Vit B3)
1.4MG 10%
0.37MG 29%
Vitamin B6 197%
1.1MG 86%
0.58MG 12%
14% pantothenic acid (Vit B5)
0.51MG 10%
30UG 8%
folate (Vit B9) 70%
51UG 13%
1.7MG 11%
Vitamin E 29%
2.2MG 15%
11UG 12%
Vitamin K 18%
13UG 15%
3.4G 7%
protein 518%
21G 42%
37MG 9%
choline 92%
71MG 17%
0.12MG 10%
copper 983%
1.3MG 108%
0.25MG 14%
manganese 380%
1.2MG 69%
125MG 18%
phosphorus 275%
469MG 67%
0.9UG 2%
selenium >999%
10UG 18%
0.5MG 6%
zinc 360%
2.3MG 29%
39G >999% Water 1.9G
Starch >999% 1.4G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol.

FAQ

Does pistachio or fries contain more calories in 100 grams?
Both pistachio and fries are high in calories. Pistachio has 80% more calories than fry - pistachio has 572 calories in 100g and fry has 312 calories.

Does pistachio or fries have more carbohydrates?
By weight, fry is high in carbohydrates and pistachio has 30% fewer carbohydrates than fry - pistachio has 28.3g of carbs for 100g and fry has 41.4g of carbohydrates.

Does pistachio or fries contain more calcium?
Pistachio is a rich source of calcium and it has 490% more calcium than fry - pistachio has 107mg of calcium in 100 grams and fry has 18mg of calcium.

Does pistachio or fries contain more iron?
Pistachio is an abundant source of iron and it has 400% more iron than fry - pistachio has 4mg of iron in 100 grams and fry has 0.81mg of iron.

Does pistachio or fries contain more potassium?
Both pistachio and fries are high in potassium. Pistachio has 70% more potassium than fry - pistachio has 1007mg of potassium in 100 grams and fry has 579mg of potassium.