White Rice vs. Pistachio
Nutrition comparison of Cooked White Rice and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and pistachio:
- Both white rice and pistachio are high in calories.
- Pistachio has more thiamin, riboflavin and Vitamin B6.
- Pistachio is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and pistachio are high in calories. Pistachio has 340% more calories than white rice - white rice has 130 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. White rice has a macronutrient ratio of 8:91:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Pistachio | |
|---|---|---|
| Protein | 8% | 14% |
| Carbohydrates | 91% | 19% |
| Fat | 2% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and pistachio contain similar amounts of carbs - white rice has 28.6g 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 33 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
White rice has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Pistachio is an excellent source of protein and it has 784% more protein than white rice - white rice has 2.4g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and white rice has 99% less saturated fat than pistachio - white rice has 0.06g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than white rice - pistachio has 3mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than white rice - pistachio has 13ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Pistachio has more Vitamin E than white rice - pistachio has 2.2mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than white rice - pistachio has 13.2ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin and Vitamin B6. Both white rice and pistachio contain significant amounts of niacin, pantothenic acid and folate.
| White Rice | Pistachio | |
|---|---|---|
| Thiamin | 0.167 MG | 0.695 MG |
| Riboflavin | 0.016 MG | 0.234 MG |
| Niacin | 1.835 MG | 1.373 MG |
| Pantothenic acid | 0.411 MG | 0.513 MG |
| Vitamin B6 | 0.05 MG | 1.122 MG |
| Folate | 58 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 170% more iron than white rice - white rice has 1.5mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Pistachio is an excellent source of potassium and it has 33 times more potassium than white rice - white rice has 29mg 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 rice per 100 grams.
| White Rice | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.212 G |
| Total | 0.01 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than white rice per 100 grams.
| White Rice | Pistachio | |
|---|---|---|
| linoleic acid | 0.046 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Cooked White Rice 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 white rice or pistachio contain more calories in 100 grams?Both white rice and pistachio are high in calories. Pistachio has 340% more calories than white rice - white rice has 130 calories in 100g and pistachio has 572 calories.
Does white rice or pistachio have more carbohydrates?
By weight, white rice and pistachio contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does white rice or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 34 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does white rice or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 170% more iron than white rice - white rice has 1.5mg of iron in 100 grams and pistachio has 4mg of iron.
Does white rice or pistachio contain more potassium?
Pistachio is a rich source of potassium and it has 33 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and pistachio has 1007mg of potassium.