Pistachio vs. White Chocolate

Nutrition comparison of Pistachio and White Chocolate


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

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

For a quick recap of significant nutrients and differences in pistachio and white chocolate:

  • Both white chocolate and pistachio are high in calcium, calories, potassium and saturated fat.
  • Pistachio has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
  • Pistachio is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of pistachio and white chocolate 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: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.


Image of Pistachio src
Image of White Chocolate src

Calories and Carbs

calories

Both white chocolate and pistachio are high in calories. Pistachio has a little more calories (6%) than white chocolate by weight - white chocolate has 539 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, pistachio is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pistachio White Chocolate
Protein 14% 4%
Carbohydrates 19% 43%
Fat 68% 53%
Alcohol ~ ~

carbohydrates

White chocolate is high in carbohydrates and pistachio has 52% less carbohydrates than white chocolate - white chocolate has 59.2g 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 50 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

White chocolate is high in sugar and pistachio has 87% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Pistachio is an excellent source of protein and it has 259% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Both white chocolate and pistachio are high in saturated fat. White chocolate has 244% more saturated fat than pistachio - white chocolate has 19.4g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

cholesterol

Pistachio has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and pistachio does not contain significant amounts.

Vitamins

Vitamin C

Pistachio has 500% more Vitamin C than white chocolate - white chocolate has 0.5mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.

Vitamin A

White chocolate and pistachio contain similar amounts of Vitamin A - white chocolate has 9ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.

Vitamin E

White chocolate and pistachio contain similar amounts of Vitamin E - white chocolate has 0.96mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

White chocolate and pistachio contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both pistachio and white chocolate contain significant amounts of riboflavin, niacin and pantothenic acid.

Pistachio White Chocolate
Thiamin 0.695 MG 0.063 MG
Riboflavin 0.234 MG 0.282 MG
Niacin 1.373 MG 0.745 MG
Pantothenic acid 0.513 MG 0.608 MG
Vitamin B6 1.122 MG 0.056 MG
Folate 51 UG 7 UG
Vitamin B12 ~ 0.56 UG

Minerals

calcium

Both white chocolate and pistachio are high in calcium. White chocolate has 86% more calcium than pistachio - white chocolate has 199mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Pistachio is an excellent source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both white chocolate and pistachio are high in potassium. Pistachio has 252% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and pistachio has 1007mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Pistachio White Chocolate
alpha linoleic acid 0.212 G 0.103 G
Total 0.212 G 0.103 G

omega 6s

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

Pistachio White Chocolate
other omega 6 0.033 G 0.004 G
linoleic acid 13.125 G 0.91 G
Total 13.158 G 0.914 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 White Chocolate (Candies, white chocolate) .

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FAQ

Does white chocolate or pistachio contain more calories in 100 grams?
Both white chocolate and pistachio are high in calories. Pistachio has a little more calories ( 10%) than white chocolate by weight - white chocolate has 539 calories in 100g and pistachio has 572 calories.

Does white chocolate or pistachio have more carbohydrates?
By weight, white chocolate is high in carbohydrates and pistachio has 50% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does white chocolate or pistachio contain more calcium?
Both white chocolate and pistachio are high in calcium. White chocolate has 90% more calcium than pistachio - white chocolate has 199mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does white chocolate or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 15 times more iron than white chocolate - white chocolate has 0.24mg of iron in 100 grams and pistachio has 4mg of iron.

Does white chocolate or pistachio contain more potassium?
Both white chocolate and pistachio are high in potassium. Pistachio has 250% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and pistachio has 1007mg of potassium.