Pistachio vs. Spinach
Nutrition comparison of Pistachio and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and spinach:
- Both spinach and pistachio are high in calcium, dietary fiber, iron and potassium.
- Pistachio has more thiamin, pantothenic acid and Vitamin B6, however, spinach contains more folate.
- Pistachio is an excellent source of protein.
- Spinach has 17.4 times less sugar than pistachio.
- Spinach has signficantly less carbohydrates than pistachio.
- Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and spinach has 96% less calories than pistachio - spinach has 23 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for spinach, 40:49:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Spinach | |
|---|---|---|
| Protein | 14% | 40% |
| Carbohydrates | 19% | 49% |
| Fat | 68% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach has signficantly less carbohydrates than pistachio - spinach has 3.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both spinach and pistachio are high in dietary fiber. Pistachio has 368% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Spinach has 17.4 times less sugar than pistachio - spinach has 0.42g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 636% more protein than spinach - spinach has 2.9g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and spinach has 99% less saturated fat than pistachio - spinach has 0.06g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 837% more Vitamin C than pistachio - spinach has 28.1mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 35 times more Vitamin A than pistachio - spinach has 469ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Spinach and pistachio contain similar amounts of Vitamin E - spinach has 2mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 35 times more Vitamin K than pistachio - spinach has 482.9ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, pantothenic acid and Vitamin B6, however, spinach contains more folate. Both pistachio and spinach contain significant amounts of riboflavin and niacin.
| Pistachio | Spinach | |
|---|---|---|
| Thiamin | 0.695 MG | 0.078 MG |
| Riboflavin | 0.234 MG | 0.189 MG |
| Niacin | 1.373 MG | 0.724 MG |
| Pantothenic acid | 0.513 MG | 0.065 MG |
| Vitamin B6 | 1.122 MG | 0.195 MG |
| Folate | 51 UG | 194 UG |
Minerals
calcium
Both spinach and pistachio are high in calcium. Spinach is very similar to spinach for calcium - spinach has 99mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both spinach and pistachio are high in iron. Pistachio has 49% more iron than spinach - spinach has 2.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both spinach and pistachio are high in potassium. Pistachio has 80% more potassium than spinach - spinach has 558mg 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 | Spinach | |
|---|---|---|
| beta-carotene | 159 UG | 5626 UG |
| lutein + zeaxanthin | 1160 UG | 12198 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and spinach contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.138 G |
| Total | 0.212 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than spinach per 100 grams.
| Pistachio | Spinach | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.026 G |
| Total | 13.13 G | 0.026 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 (%) |
Spinach 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 spinach or pistachio contain more calories in 100 grams?Pistachio is high in calories and spinach has 100% less calories than pistachio - spinach has 23 calories in 100g and pistachio has 572 calories.
Is spinach or pistachio better for protein?
Pistachio is a fantastic source of protein and it has 640% more protein than spinach - spinach has 2.9g of protein per 100 grams and pistachio has 21.1g of protein.
Does spinach or pistachio have more carbohydrates?
By weight, spinach has signficantly fewer carbohydrates than pistachio - spinach has 3.6g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does spinach or pistachio contain more calcium?
Both spinach and pistachio are high in calcium. Spinach is very similar to spinach for calcium - spinach has 99mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does spinach or pistachio contain more iron?
Both spinach and pistachio are high in iron. Pistachio has 50% more iron than spinach - spinach has 2.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does spinach or pistachio contain more potassium?
Both spinach and pistachio are high in potassium. Pistachio has 80% more potassium than spinach - spinach has 558mg of potassium in 100 grams and pistachio has 1007mg of potassium.