Pistachio vs. Garlic
Nutrition comparison of Pistachio and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and garlic:
- Both garlic and pistachio are high in calcium, calories, dietary fiber and potassium.
- Garlic has 6.7 times less sugar than pistachio.
- Garlic is an excellent source of Vitamin C.
- Pistachio has more thiamin, riboflavin and folate.
- Pistachio is an excellent source of iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and pistachio are high in calories. Pistachio has 284% more calories than garlic - garlic has 149 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to garlic for protein. Pistachio has a macronutrient ratio of 14:19:68 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Garlic | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 19% | 82% |
| Fat | 68% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic and pistachio contain similar amounts of carbs - garlic has 33.1g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both garlic and pistachio are high in dietary fiber. Pistachio has 390% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Garlic has 6.7 times less sugar than pistachio - garlic has 1g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 231% more protein than garlic - garlic has 6.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and garlic has 98% less saturated fat than pistachio - garlic has 0.09g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 940% more Vitamin C than pistachio - garlic has 31.2mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than garlic - pistachio has 13ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Pistachio has 26 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Garlic and pistachio contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and folate. Both pistachio and garlic contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Pistachio | Garlic | |
|---|---|---|
| Thiamin | 0.695 MG | 0.2 MG |
| Riboflavin | 0.234 MG | 0.11 MG |
| Niacin | 1.373 MG | 0.7 MG |
| Pantothenic acid | 0.513 MG | 0.596 MG |
| Vitamin B6 | 1.122 MG | 1.235 MG |
| Folate | 51 UG | 3 UG |
Minerals
calcium
Both garlic and pistachio are high in calcium. Garlic has 69% more calcium than pistachio - garlic has 181mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 137% more iron than garlic - garlic has 1.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both garlic and pistachio are high in potassium. Pistachio has 151% more potassium than garlic - garlic has 401mg 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,
| Pistachio | Garlic | |
|---|---|---|
| beta-carotene | 159 UG | 5 UG |
| lutein + zeaxanthin | 1160 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Pistachio | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.02 G |
| Total | 0.212 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than garlic per 100 grams.
| Pistachio | Garlic | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.229 G |
| Total | 13.13 G | 0.229 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.
Pistachio g
()
|
Daily Values (%) |
Garlic 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 % |
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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 % |
|
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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 garlic or pistachio contain more calories in 100 grams?Both garlic and pistachio are high in calories. Pistachio has 280% more calories than garlic - garlic has 149 calories in 100g and pistachio has 572 calories.
Does garlic or pistachio have more carbohydrates?
By weight, garlic and pistachio contain similar amounts of carbs - garlic has 33.1g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does garlic or pistachio contain more calcium?
Both garlic and pistachio are high in calcium. Garlic has 70% more calcium than pistachio - garlic has 181mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does garlic or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 140% more iron than garlic - garlic has 1.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does garlic or pistachio contain more potassium?
Both garlic and pistachio are high in potassium. Pistachio has 150% more potassium than garlic - garlic has 401mg of potassium in 100 grams and pistachio has 1007mg of potassium.