Pistachio vs. Russet Potato
Nutrition comparison of Pistachio and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and russet potato:
- Both russet potato and pistachio are high in potassium.
- Pistachio has more thiamin, riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has 11.4 times less sugar than pistachio.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and russet potato has 86% less calories than pistachio - russet potato has 79 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Pistachio has a macronutrient ratio of 14:19:68 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Russet Potato | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 19% | 89% |
| Fat | 68% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 36% less carbohydrates than pistachio - russet potato has 18.1g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Pistachio is an excellent source of dietary fiber and it has 692% more dietary fiber than russet potato - russet potato has 1.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Russet potato has 11.4 times less sugar than pistachio - russet potato has 0.62g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 884% more protein than russet potato - russet potato has 2.1g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and russet potato has 100% less saturated fat than pistachio - russet potato has 0.03g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Russet potato has 90% more Vitamin C than pistachio - russet potato has 5.7mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than russet potato - pistachio has 13ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Pistachio has 216 times more Vitamin E than russet potato - russet potato has 0.01mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Russet potato and pistachio contain similar amounts of Vitamin K - russet potato has 1.8ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, Vitamin B6 and folate. Both pistachio and russet potato contain significant amounts of niacin and pantothenic acid.
| Pistachio | Russet Potato | |
|---|---|---|
| Thiamin | 0.695 MG | 0.082 MG |
| Riboflavin | 0.234 MG | 0.033 MG |
| Niacin | 1.373 MG | 1.035 MG |
| Pantothenic acid | 0.513 MG | 0.301 MG |
| Vitamin B6 | 1.122 MG | 0.345 MG |
| Folate | 51 UG | 14 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 723% more calcium than russet potato - russet potato has 13mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 369% more iron than russet potato - russet potato has 0.86mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both russet potato and pistachio are high in potassium. Pistachio has 141% more potassium than russet potato - russet potato has 417mg 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,
| Pistachio | Russet Potato | |
|---|---|---|
| beta-carotene | 159 UG | ~ |
| lutein + zeaxanthin | 1160 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Pistachio | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.01 G |
| Total | 0.212 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than russet potato per 100 grams.
| Pistachio | Russet Potato | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.032 G |
| Total | 13.13 G | 0.032 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Pistachio g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
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% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does russet potato or pistachio contain more calories in 100 grams?Pistachio is high in calories and russet potato has 90% less calories than pistachio - russet potato has 79 calories in 100g and pistachio has 572 calories.
Does russet potato or pistachio have more carbohydrates?
By weight, russet potato has 40% fewer carbohydrates than pistachio - russet potato has 18.1g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does russet potato or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 720% more calcium than russet potato - russet potato has 13mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does russet potato or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 370% more iron than russet potato - russet potato has 0.86mg of iron in 100 grams and pistachio has 4mg of iron.
Does russet potato or pistachio contain more potassium?
Both russet potato and pistachio are high in potassium. Pistachio has 140% more potassium than russet potato - russet potato has 417mg of potassium in 100 grams and pistachio has 1007mg of potassium.