Pistachio vs. Nutmeg

Nutrition comparison of Pistachio and Nutmeg

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

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

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

  • Both pistachio and nutmeg are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
  • Nutmeg has 61% less sugar than pistachio.
  • Pistachio has more thiamin, riboflavin, pantothenic acid and Vitamin B6.
  • Pistachio is an excellent source of protein.
Detailed nutritional comparison of pistachio and nutmeg 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.

Image of Pistachio src
Image of Nutmeg src

Calories and Carbs

calories

Both pistachio and nutmeg are high in calories. Pistachio has a little more calories (9%) than nutmeg by weight - pistachio has 572 calories per 100 grams and nutmeg has 525 calories.

For macronutrient ratios, pistachio is heavier in protein, lighter in carbs and heavier in fat compared to nutmeg per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for nutmeg, 4:36:60 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pistachio Nutmeg
Protein 14% 4%
Carbohydrates 19% 36%
Fat 68% 60%
Alcohol ~ ~

carbohydrates

Nutmeg is high in carbohydrates and pistachio has 43% less carbohydrates than nutmeg - pistachio has 28.3g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.

dietary fiber

Both pistachio and nutmeg are high in dietary fiber. Nutmeg has 102% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.

sugar

Nutmeg has 61% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and nutmeg has 3g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 260% more protein than nutmeg - pistachio has 21.1g of protein per 100 grams and nutmeg has 5.8g of protein.

Fat

saturated fat

Both pistachio and nutmeg are high in saturated fat. Nutmeg has 360% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Pistachio and nutmeg contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.

Vitamin E

Pistachio has more Vitamin E than nutmeg - pistachio has 2.2mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.

Vitamin K

Pistachio has more Vitamin K than nutmeg - pistachio has 13.2ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.

The B Vitamins

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

Pistachio Nutmeg
Thiamin 0.695 MG 0.346 MG
Riboflavin 0.234 MG 0.057 MG
Niacin 1.373 MG 1.299 MG
Pantothenic acid 0.513 MG ~
Vitamin B6 1.122 MG 0.16 MG
Folate 51 UG 76 UG

Minerals

calcium

Both pistachio and nutmeg are high in calcium. Nutmeg has 72% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and nutmeg has 184mg of calcium.

iron

Both pistachio and nutmeg are high in iron. Pistachio has 33% more iron than nutmeg - pistachio has 4mg of iron per 100 grams and nutmeg has 3mg of iron.

potassium

Both pistachio and nutmeg are high in potassium. Pistachio has 188% more potassium than nutmeg - pistachio has 1007mg of potassium per 100 grams and nutmeg has 350mg 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 Nutmeg
beta-carotene 159 UG 28 UG
lutein + zeaxanthin 1160 UG ~

Omega-3 and Omega-6

omega 6s

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

Pistachio Nutmeg
other omega 6 0.005 G ~
linoleic acid 13.125 G 0.35 G
Total 13.13 G 0.35 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 Pistachio or Nutmeg .

Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Nutmeg (Spices, nutmeg, ground) .

Pistachio 100g

( 100 g )
Daily Values (%)

Nutmeg 100g

( 100 g )
572KCAL 29%
9% calories
525KCAL 26%
28G 11%
carbohydrates 75%
49G 20%
10G 41%
dietary fiber 110%
21G 83%
7.7G 157% sugar 3G
46G 72%
28% total fat
36G 57%
5.6G 31%
saturated fat 364%
26G 144%
25G 681% monounsaturated fat 3.2G
13G >999% polyunsaturated fat 0.35G
6MG 0.4%
sodium 167%
16MG 1%
Vitamins and Minerals
13UG 2%
160% Vitamin A
5UG 1%
3MG 4%
Vitamin C
3MG 4%
107MG 11%
calcium 72%
184MG 18%
4MG 22%
33% iron
3MG 17%
109MG 35%
magnesium 68%
183MG 59%
1007MG 44%
188% potassium
350MG 15%
0.7MG 63%
100% thiamin (Vit B1)
0.35MG 32%
0.23MG 21%
283% riboflavin (Vit B2)
0.06MG 5%
1.4MG 10%
8% niacin (Vit B3)
1.3MG 9%
1.1MG 86%
587% Vitamin B6
0.16MG 12%
0.51MG 10%
>999% pantothenic acid (Vit B5)
51UG 13%
folate (Vit B9) 49%
76UG 19%
2.2MG 15%
>999% Vitamin E
13UG 15%
>999% Vitamin K
21G 42%
262% protein
5.8G 12%
71MG 17%
707% choline
8.8MG 2%
1.3MG 108%
30% copper
1MG 86%
1.2MG 69%
manganese 142%
2.9MG 161%
469MG 67%
120% phosphorus
213MG 30%
10UG 18%
525% selenium
1.6UG 3%
2.3MG 29%
5% zinc
2.2MG 27%
1.9G Water 226% 6.2G
1.4G >999% Starch


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

FAQ

Does pistachio or nutmeg contain more calories in 100 grams?
Both pistachio and nutmeg are high in calories. Pistachio has a little more calories ( 10%) than nutmeg by weight - pistachio has 572 calories in 100g and nutmeg has 525 calories.

Does pistachio or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and pistachio has 40% fewer carbohydrates than nutmeg - pistachio has 28.3g of carbs for 100g and nutmeg has 49.3g of carbohydrates.

Does pistachio or nutmeg contain more calcium?
Both pistachio and nutmeg are high in calcium. Nutmeg has 70% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and nutmeg has 184mg of calcium.

Does pistachio or nutmeg contain more iron?
Both pistachio and nutmeg are high in iron. Pistachio has 30% more iron than nutmeg - pistachio has 4mg of iron in 100 grams and nutmeg has 3mg of iron.

Does pistachio or nutmeg contain more potassium?
Both pistachio and nutmeg are high in potassium. Pistachio has 190% more potassium than nutmeg - pistachio has 1007mg of potassium in 100 grams and nutmeg has 350mg of potassium.

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