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.
Detailed nutritional comparison of white rice and pistachio 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: 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.


Image of White Rice src
Image of Pistachio src

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 8:91:1 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 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Pistachio .

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) .

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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.