Whole Wheat Flour vs. Pistachio

Nutrition comparison of Whole Wheat Flour and Pistachio


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

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

For a quick recap of significant nutrients and differences in whole wheat flour and pistachio:

  • Both whole wheat flour and pistachio are high in calories, dietary fiber, iron, potassium and protein.
  • Pistachio has more thiamin and Vitamin B6, however, whole wheat flour contains more niacin.
  • Pistachio is an excellent source of calcium.
  • Whole wheat flour has 6.5 times less sugar than pistachio.
Detailed nutritional comparison of whole wheat flour 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Pistachio src

Calories and Carbs

calories

Both whole wheat flour and pistachio are high in calories. Pistachio has 72% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and pistachio has 572 calories.

For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to pistachio for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Whole Wheat Flour Pistachio
Protein 11% 14%
Carbohydrates 84% 19%
Fat 5% 68%
Alcohol ~ ~

carbohydrates

Whole wheat flour is high in carbohydrates and pistachio has 62% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.

dietary fiber

Both whole wheat flour and pistachio are high in dietary fiber. Whole wheat flour has 27% more dietary fiber than pistachio - whole wheat flour has 13.1g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.

sugar

Whole wheat flour has 6.5 times less sugar than pistachio - whole wheat flour has 1g of sugar per 100 grams and pistachio has 7.7g of sugar.

Protein

protein

Both whole wheat flour and pistachio are high in protein. Pistachio has 119% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and pistachio has 21.1g of protein.

Fat

saturated fat

Pistachio is high in saturated fat and whole wheat flour has 92% less saturated fat than pistachio - whole wheat flour has 0.43g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.

Vitamins

Vitamin C

Pistachio has more Vitamin C than whole wheat flour - pistachio has 3mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin A

Pistachio has more Vitamin A than whole wheat flour - pistachio has 13ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.

Vitamin E

Pistachio has 309% more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.

Vitamin K

Whole wheat flour and pistachio contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.

The B Vitamins

Pistachio has more thiamin and Vitamin B6, however, whole wheat flour contains more niacin. Both whole wheat flour and pistachio contain significant amounts of riboflavin, pantothenic acid and folate.

Whole Wheat Flour Pistachio
Thiamin 0.297 MG 0.695 MG
Riboflavin 0.188 MG 0.234 MG
Niacin 5.347 MG 1.373 MG
Pantothenic acid 1.011 MG 0.513 MG
Vitamin B6 0.191 MG 1.122 MG
Folate 28 UG 51 UG

Minerals

calcium

Pistachio is an excellent source of calcium and it has 224% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and pistachio has 107mg of calcium.

iron

Both whole wheat flour and pistachio are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron per 100 grams and pistachio has 4mg of iron.

potassium

Both whole wheat flour and pistachio are high in potassium. Pistachio has 156% more potassium than whole wheat flour - whole wheat flour has 394mg 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,

Whole Wheat Flour Pistachio
beta-carotene 5 UG 159 UG
lutein + zeaxanthin 220 UG 1160 UG



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 Whole Wheat Flour or Pistachio .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .

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FAQ

Does whole wheat flour or pistachio contain more calories in 100 grams?
Both whole wheat flour and pistachio are high in calories. Pistachio has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and pistachio has 572 calories.

Does whole wheat flour or pistachio have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and pistachio has 60% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and pistachio has 28.3g of carbohydrates.

Does whole wheat flour or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 220% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and pistachio has 107mg of calcium.

Does whole wheat flour or pistachio contain more iron?
Both whole wheat flour and pistachio are high in iron. Whole wheat flour is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron in 100 grams and pistachio has 4mg of iron.

Does whole wheat flour or pistachio contain more potassium?
Both whole wheat flour and pistachio are high in potassium. Pistachio has 160% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and pistachio has 1007mg of potassium.