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.
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.
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 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 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.