Oatmeal vs. Pistachio
Nutrition comparison of Oatmeal and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and pistachio:
- Both pistachio and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Oatmeal has 6.7 times less sugar than pistachio.
- Pistachio has more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) 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 oatmeal are high in calories. Pistachio has 56% more calories than oatmeal - pistachio has 572 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Pistachio | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 69% | 19% |
| Fat | 15% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and pistachio has 58% less carbohydrates than oatmeal - pistachio has 28.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both pistachio and oatmeal are high in dietary fiber. Pistachio has a little more dietary fiber (5%) than oatmeal by weight - pistachio has 10.3g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 6.7 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both pistachio and oatmeal are high in protein. Pistachio has 32% more protein than oatmeal - pistachio has 21.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and oatmeal has 80% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than oatmeal - pistachio has 3mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than oatmeal - pistachio has 13ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Pistachio has 362% more Vitamin E than oatmeal - pistachio has 2.2mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than oatmeal - pistachio has 13.2ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Pistachio has more pantothenic acid and Vitamin B6. Both oatmeal and pistachio contain significant amounts of thiamin, riboflavin, niacin and folate.
| Oatmeal | Pistachio | |
|---|---|---|
| Thiamin | 0.73 MG | 0.695 MG |
| Riboflavin | 0.14 MG | 0.234 MG |
| Niacin | 0.78 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.12 MG | 1.122 MG |
| Folate | 32 UG | 51 UG |
Minerals
calcium
Both pistachio and oatmeal are high in calcium. Pistachio has 106% more calcium than oatmeal - pistachio has 107mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both pistachio and oatmeal are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both pistachio and oatmeal are high in potassium. Pistachio has 188% more potassium than oatmeal - pistachio has 1007mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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.
Oatmeal 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 oatmeal contain more calories in 100 grams?Both pistachio and oatmeal are high in calories. Pistachio has 60% more calories than oatmeal - pistachio has 572 calories in 100g and oatmeal has 367 calories.
Does pistachio or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and pistachio has 60% fewer carbohydrates than oatmeal - pistachio has 28.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does pistachio or oatmeal contain more calcium?
Both pistachio and oatmeal are high in calcium. Pistachio has 110% more calcium than oatmeal - pistachio has 107mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does pistachio or oatmeal contain more iron?
Both pistachio and oatmeal are high in iron. Pistachio is very similar to pistachio for iron - pistachio has 4mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does pistachio or oatmeal contain more potassium?
Both pistachio and oatmeal are high in potassium. Pistachio has 190% more potassium than oatmeal - pistachio has 1007mg of potassium in 100 grams and oatmeal has 350mg of potassium.