Pistachio vs. Spirulina
Nutrition comparison of Pistachio and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and spirulina:
- Both pistachio and spirulina are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Spirulina has 60% less sugar than pistachio.
- Spirulina has more beta-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, pistachio contains more Vitamin B6.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and spirulina are high in calories. Pistachio has 97% more calories than spirulina - pistachio has 572 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, pistachio is much lighter in protein, lighter in carbs and much heavier in fat compared to spirulina per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Spirulina | |
|---|---|---|
| Protein | 14% | 58% |
| Carbohydrates | 19% | 24% |
| Fat | 68% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Pistachio and spirulina contain similar amounts of carbs - pistachio has 28.3g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both pistachio and spirulina are high in dietary fiber. Pistachio has 186% more dietary fiber than spirulina - pistachio has 10.3g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Spirulina has 60% less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Both pistachio and spirulina are high in protein. Spirulina has 173% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and spirulina has 53% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Spirulina has 237% more Vitamin C than pistachio - pistachio has 3mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Pistachio and spirulina contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 130% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Pistachio and spirulina contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid, however, pistachio contains more Vitamin B6. Both pistachio and spirulina contain significant amounts of folate.
| Pistachio | Spirulina | |
|---|---|---|
| Thiamin | 0.695 MG | 2.38 MG |
| Riboflavin | 0.234 MG | 3.67 MG |
| Niacin | 1.373 MG | 12.82 MG |
| Pantothenic acid | 0.513 MG | 3.48 MG |
| Vitamin B6 | 1.122 MG | 0.364 MG |
| Folate | 51 UG | 94 UG |
Minerals
calcium
Both pistachio and spirulina are high in calcium. Spirulina has 12% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both pistachio and spirulina are high in iron. Spirulina has 607% more iron than pistachio - pistachio has 4mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both pistachio and spirulina are high in potassium. Spirulina has 36% more potassium than - pistachio has 1007mg of potassium per 100 grams and spirulina has 1363mg 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, spirulina has more beta-carotene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than spirulina per 100 grams.
| Pistachio | Spirulina | |
|---|---|---|
| beta-carotene | 159 UG | 342 UG |
| lutein + zeaxanthin | 1160 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than pistachio per 100 grams.
| Pistachio | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.823 G |
| Total | 0.212 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than spirulina per 100 grams.
| Pistachio | Spirulina | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 1.254 G |
| Total | 13.13 G | 1.254 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 (%) |
Spirulina g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 pistachio or spirulina contain more calories in 100 grams?Both pistachio and spirulina are high in calories. Pistachio has 100% more calories than spirulina - pistachio has 572 calories in 100g and spirulina has 290 calories.
Is pistachio or spirulina better for protein?
Both pistachio and spirulina are high in protein. Spirulina has 170% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and spirulina has 57.5g of protein.
Does pistachio or spirulina contain more calcium?
Both pistachio and spirulina are high in calcium. Spirulina has 10% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does pistachio or spirulina contain more iron?
Both pistachio and spirulina are high in iron. Spirulina has 610% more iron than pistachio - pistachio has 4mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does pistachio or spirulina contain more potassium?
Both pistachio and spirulina are high in potassium. Spirulina has 40% more potassium than - pistachio has 1007mg of potassium in 100 grams and spirulina has 1363mg of potassium.