Wheat Flour vs. Pistachio

Nutrition comparison of Wheat Flour and Pistachio

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

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

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

  • Both wheat flour and pistachio are high in calories, dietary fiber, iron and protein.
  • Pistachio is an excellent source of calcium and potassium.
  • Wheat flour has 23.9 times less sugar than pistachio.
  • Wheat flour has more riboflavin, niacin and folate, however, pistachio contains more Vitamin B6.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Pistachio src

Calories and Carbs

calories

Both wheat flour and pistachio are high in calories. Pistachio has 58% more calories than wheat flour - wheat flour has 361 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Pistachio
Protein 14% 14%
Carbohydrates 82% 19%
Fat 4% 68%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and pistachio has 61% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both wheat flour and pistachio are high in dietary fiber. Pistachio has 329% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Wheat flour has 23.9 times less sugar than pistachio - wheat flour has 0.31g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Both wheat flour and pistachio are high in protein. Pistachio has 76% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and wheat flour has 96% less saturated fat than pistachio - wheat flour has 0.24g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than wheat flour - pistachio has 3mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.

Vitamin A

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

Vitamin E

Pistachio has 443% more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Wheat flour and pistachio contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Wheat flour has more riboflavin, niacin and folate, however, pistachio contains more Vitamin B6. Both wheat flour and pistachio contain significant amounts of thiamin and pantothenic acid.

Wheat Flour Pistachio
Thiamin 0.812 MG 0.695 MG
Riboflavin 0.512 MG 0.234 MG
Niacin 7.554 MG 1.373 MG
Pantothenic acid 0.438 MG 0.513 MG
Vitamin B6 0.037 MG 1.122 MG
Folate 183 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 613% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both wheat flour and pistachio are high in iron. Wheat flour has a little more iron (9%) than pistachio by weight - wheat flour has 4.4mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Pistachio is an excellent source of potassium and it has 907% more potassium than wheat flour - wheat flour has 100mg 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,

Wheat Flour Pistachio
beta-carotene 1 UG 159 UG
lutein + zeaxanthin 79 UG 1160 UG

Omega-3 and Omega-6

omega 3s

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

Wheat Flour Pistachio
alpha linoleic acid 0.043 G 0.212 G
Total 0.043 G 0.212 G

omega 6s

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

Wheat Flour Pistachio
linoleic acid 0.685 G 13.125 G
other omega 6 ~ 0.005 G
Total 0.685 G 13.13 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.

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

Wheat Flour 137g

( cup )
Daily Values (%)

Pistachio 123g

( cup )
495KCAL 25%
calories 42%
704KCAL 35%
99G 40%
183% carbohydrates
35G 14%
3.3G 13%
dietary fiber 294%
13G 51%
0.42G sugar >999% 9.5G
2.3G 4%
total fat >999%
56G 88%
0.33G 2%
saturated fat >999%
6.9G 39%
0.19G monounsaturated fat >999% 30G
1G polyunsaturated fat >999% 16G
2.7MG 0.2%
sodium 174%
7.4MG 1%
Vitamins and Minerals
Vitamin A >999%
16UG 2%
Vitamin C >999%
3.7MG 5%
21MG 2%
calcium 529%
132MG 13%
6MG 34%
20% iron
5MG 28%
34MG 11%
magnesium 294%
134MG 43%
137MG 6%
potassium 804%
1239MG 54%
1.1MG 101%
29% thiamin (Vit B1)
0.85MG 78%
0.7MG 64%
141% riboflavin (Vit B2)
0.29MG 26%
10MG 74%
488% niacin (Vit B3)
1.7MG 12%
0.05MG 4%
Vitamin B6 >999%
1.4MG 106%
0.6MG 12%
pantothenic acid (Vit B5) 5%
0.63MG 13%
251UG 63%
298% folate (Vit B9)
63UG 16%
0.55MG 4%
Vitamin E 391%
2.7MG 18%
0.41UG 1%
Vitamin K >999%
16UG 18%
16G 33%
protein 62%
26G 52%
14MG 3%
choline 529%
88MG 21%
0.25MG 21%
copper 540%
1.6MG 133%
1.1MG 60%
manganese 36%
1.5MG 85%
133MG 19%
phosphorus 334%
577MG 82%
54UG 99%
350% selenium
12UG 22%
1.2MG 15%
zinc 142%
2.9MG 36%
18G 683% Water 2.3G
Starch >999% 1.7G


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

FAQ

Does wheat flour or pistachio contain more calories in 100 grams?
Both wheat flour and pistachio are high in calories. Pistachio has 60% more calories than wheat flour - wheat flour has 361 calories in 100g and pistachio has 572 calories.

Does wheat flour or pistachio have more carbohydrates?
By weight, wheat flour is high in carbohydrates and pistachio has 60% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does wheat flour or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 610% more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does wheat flour or pistachio contain more iron?
Both wheat flour and pistachio are high in iron. Wheat flour has a little more iron ( 10%) than pistachio by weight - wheat flour has 4.4mg of iron in 100 grams and pistachio has 4mg of iron.

Does wheat flour or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 910% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and pistachio has 1007mg of potassium.