Food with Nutrition Similar to Pistachio


image of pistachio

Similar to Pistachio

A common and very nutrient dense nut, pistachio is an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. One cup of pistachio contains about 704 calories.

Many foods are similar nutritionally to pistachio, including sunflower seeds, walnut, hazelnut and soy flour.

We compared the key nutrients in pistachio (dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Sunflower Seeds, Walnut, Hazelnut, Soy Flour, Mung Bean, Cornmeal, Lentils, Granola, Peanuts, Wheat Germ, Chickpeas, Peanut Flour
plants and vegetables: Lima Beans, Sprouted Peas, Garlic Powder, Edamame
baked goods: Whole Wheat Bread
meats: Sausage, Pork, Ham
The details of the top 20 foods most nutritionally similar to pistachio are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to pistachio. Sunflower seeds, walnut, hazelnut, soy flour and mung bean are all high in dietary fiber, protein, calcium, iron, potassium, thiamin and or Vitamin B6.

Sunflower Seeds

image of sunflower seeds

Similarity: > 95%

Sunflower seeds are high in many of the same nutrients as pistachio, including dietary fiber, protein, saturated fat and calcium. Also, sunflower seeds contains more niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and sunflower seeds:


Pistachio
(7/8 cup)
Sunflower Seeds
(3/4 cup)
10
dietary fiber (G)
12
21
protein (G)
17
107
calcium (MG)
57
4
iron (MG)
6.8
1007
potassium (MG)
491
0.7
thiamin (MG)
0.33
1.1
Vitamin B6 (MG)
0.81
View More
0.981 | 0.981 | 8.9 Complete Comparison:
Sunflower Seeds vs. Pistachio


Walnut

image of walnut

Similarity: > 95%

Walnut is high in many of the same nutrients as pistachio, including dietary fiber, protein, saturated fat and calcium. Also, walnut contains more folate than pistachio.

For 100 grams of pistachio and walnut:


Pistachio
(7/8 cup)
Walnut
(7/8 cup)
10
dietary fiber (G)
6.7
21
protein (G)
15
107
calcium (MG)
98
4
iron (MG)
2.9
1007
potassium (MG)
441
0.7
thiamin (MG)
0.34
1.1
Vitamin B6 (MG)
0.54
View More
0.977 | 0.977 | 6.28 Complete Comparison:
Walnut vs. Pistachio


Hazelnut

image of hazelnut

Similarity: > 95%

Hazelnut is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin E, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and hazelnut:


Pistachio
(7/8 cup)
Hazelnut
(3.5 ounces)
10
dietary fiber (G)
9.4
21
protein (G)
15
107
calcium (MG)
123
4
iron (MG)
4.4
1007
potassium (MG)
755
0.7
thiamin (MG)
0.34
1.1
Vitamin B6 (MG)
0.62
View More
0.976 | 0.976 | 7.63 Complete Comparison:
Hazelnut vs. Pistachio


Soy Flour

image of soy flour

Similarity: > 95%

Soy flour is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, soy flour contains more niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and soy flour:


Pistachio
(7/8 cup)
Soy Flour
(1.25 cup)
10
dietary fiber (G)
16
21
protein (G)
50
107
calcium (MG)
285
4
iron (MG)
8.2
999
potassium (MG)
2090
0.7
thiamin (MG)
1.1
1.1
Vitamin B6 (MG)
1.1
View More
0.972 | 0.972 | 11.51 Complete Comparison:
Soy Flour vs. Pistachio


Mung Bean

image of mung bean

Similarity: > 95%

Mung bean is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, mung bean contains more niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and mung bean:


Pistachio
(7/8 cup)
Mung Bean
(1/2 cup)
10
dietary fiber (G)
16
21
protein (G)
24
107
calcium (MG)
132
4
iron (MG)
6.7
999
potassium (MG)
1246
0.7
thiamin (MG)
0.62
1.1
Vitamin B6 (MG)
0.38
View More
0.961 | 0.961 | 7.63 Complete Comparison:
Mung Bean vs. Pistachio


Cornmeal

image of cornmeal

Similarity: > 95%

Cornmeal is high in many of the same nutrients as pistachio, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more niacin than pistachio.

For 100 grams of pistachio and cornmeal:


Pistachio
(7/8 cup)
Cornmeal
(7/8 cup)
10
dietary fiber (G)
9.4
21
protein (G)
9.9
107
calcium (MG)
6
4
iron (MG)
3
1007
potassium (MG)
322
0.7
thiamin (MG)
0.3
1.1
Vitamin B6 (MG)
0.59
View More
0.959 | 0.959 | 4.2 Complete Comparison:
Cornmeal vs. Pistachio


Lentils

image of lentils

Similarity: > 95%

Lentils are high in many of the same nutrients as pistachio, including dietary fiber, protein, iron and potassium. Also, lentils contains more folate than pistachio.

For 100 grams of pistachio and lentils:


Pistachio
(7/8 cup)
Lentils
(1/2 cup)
10
dietary fiber (G)
7.9
21
protein (G)
9
107
calcium (MG)
19
4
iron (MG)
3.3
1007
potassium (MG)
369
0.7
thiamin (MG)
0.17
1.1
Vitamin B6 (MG)
0.18
View More
0.955 | 0.955 | 2.92 Complete Comparison:
Lentils vs. Pistachio


Granola

image of granola

Similarity: > 95%

Granola is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin E, riboflavin, niacin and folate than pistachio.

For 100 grams of pistachio and granola:


Pistachio
(7/8 cup)
Granola
(7/8 cup)
10
dietary fiber (G)
8.9
21
protein (G)
14
107
calcium (MG)
76
4
iron (MG)
4
1007
potassium (MG)
539
0.7
thiamin (MG)
0.55
1.1
Vitamin B6 (MG)
0.37
View More
0.955 | 0.955 | 7.62 Complete Comparison:
Granola vs. Pistachio


Peanuts

image of peanuts

Similarity: > 95%

Peanuts are high in many of the same nutrients as pistachio, including dietary fiber, protein, saturated fat and calcium. Moreover, peanuts contains more Vitamin E, niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and peanuts:


Pistachio
(7/8 cup)
Peanuts
(5/8 cup)
10
dietary fiber (G)
8.4
21
protein (G)
24
107
calcium (MG)
58
4
iron (MG)
1.6
1007
potassium (MG)
634
0.7
thiamin (MG)
0.15
1.1
Vitamin B6 (MG)
0.47
View More
0.945 | 0.945 | 7.45 Complete Comparison:
Peanuts vs. Pistachio


Wheat Germ

image of wheat germ

Similarity: > 95%

Wheat germ is high in many of the same nutrients as pistachio, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more riboflavin, niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and wheat germ:


Pistachio
(7/8 cup)
Wheat Germ
(7/8 cup)
10
dietary fiber (G)
13
21
protein (G)
23
107
calcium (MG)
39
4
iron (MG)
6.3
1007
potassium (MG)
892
0.7
thiamin (MG)
1.9
1.1
Vitamin B6 (MG)
1.3
View More
0.945 | 0.945 | 11.17 Complete Comparison:
Wheat Germ vs. Pistachio


Chickpeas

image of chickpeas

Similarity: > 90%

Chickpeas are high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, chickpeas contains more folate than pistachio.

For 100 grams of pistachio and chickpeas:


Pistachio
(7/8 cup)
Chickpeas
(5/8 cup)
10
dietary fiber (G)
7.6
21
protein (G)
8.9
107
calcium (MG)
49
4
iron (MG)
2.9
1007
potassium (MG)
291
0.7
thiamin (MG)
0.12
1.1
Vitamin B6 (MG)
0.14
View More
0.943 | 0.943 | 3.16 Complete Comparison:
Chickpeas vs. Pistachio


Peanut Flour

image of peanut flour

Similarity: > 90%

Peanut flour is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Moreover, peanut flour contains more riboflavin, niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and peanut flour:


Pistachio
(7/8 cup)
Peanut Flour
(1.75 cup)
10
dietary fiber (G)
16
21
protein (G)
52
107
calcium (MG)
140
4
iron (MG)
2.1
999
potassium (MG)
1290
0.7
thiamin (MG)
0.7
1.1
Vitamin B6 (MG)
0.5
View More
0.937 | 0.937 | 10.16 Complete Comparison:
Peanut Flour vs. Pistachio


plants and vegetables

Several plants and vegetables offer similar nutrients to pistachio including lima beans, sprouted peas, garlic powder and edamame.

Lima Beans

image of lima beans

Similarity: > 95%

Lima beans are also high in dietary fiber, iron and potassium. Also, lima beans contains more Vitamin C than pistachio.

For 100 grams of pistachio and lima beans:


Pistachio
(7/8 cup)
Lima Beans
(5/8 cup)
10
dietary fiber (G)
4.9
21
protein (G)
6.8
107
calcium (MG)
34
4
iron (MG)
3.1
1007
potassium (MG)
467
0.7
thiamin (MG)
0.22
1.1
Vitamin B6 (MG)
0.2
View More
0.97 | 0.97 | 3.18 Complete Comparison:
Lima Beans vs. Pistachio


Sprouted Peas

image of sprouted peas

Similarity: > 95%

Sprouted peas are also high in protein, iron and potassium. Moreover, sprouted peas contains more Vitamin C, niacin, pantothenic acid and folate than pistachio.

For 100 grams of pistachio and sprouted peas:


Pistachio
(7/8 cup)
Sprouted Peas
(7/8 cup)
10
dietary fiber (G)
0
21
protein (G)
8.8
107
calcium (MG)
36
4
iron (MG)
2.3
1007
potassium (MG)
381
0.7
thiamin (MG)
0.23
1.1
Vitamin B6 (MG)
0.27
View More
0.969 | 0.969 | 2.96 Complete Comparison:
Sprouted Peas vs. Pistachio


Garlic Powder

image of garlic powder

Similarity: > 95%

Garlic powder is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron.

For 100 grams of pistachio and garlic powder:


Pistachio
(7/8 cup)
Garlic Powder
(32 tsps)
10
dietary fiber (G)
9
21
protein (G)
17
107
calcium (MG)
79
4
iron (MG)
5.7
999
potassium (MG)
1193
0.7
thiamin (MG)
0.44
1.1
Vitamin B6 (MG)
1.7
View More
0.96 | 0.96 | 6.17 Complete Comparison:
Garlic Powder vs. Pistachio


Edamame

image of edamame

Similarity: > 95%

Edamame is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, edamame contains more Vitamin C and folate than pistachio.

For 100 grams of pistachio and edamame:


Pistachio
(7/8 cup)
Edamame
(5/8 cup)
10
dietary fiber (G)
5.2
21
protein (G)
12
107
calcium (MG)
63
4
iron (MG)
2.3
1007
potassium (MG)
436
0.7
thiamin (MG)
0.2
1.1
Vitamin B6 (MG)
0.1
View More
0.948 | 0.948 | 3.97 Complete Comparison:
Edamame vs. Pistachio


baked goods


Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as pistachio, including dietary fiber, protein, calcium and iron. Also, whole wheat bread contains more niacin than pistachio.

For 100 grams of pistachio and whole wheat bread:


Pistachio
(7/8 cup)
Whole Wheat Bread
(3.5 ounces)
10
dietary fiber (G)
7.4
21
protein (G)
13
107
calcium (MG)
103
4
iron (MG)
2.5
1007
potassium (MG)
230
0.7
thiamin (MG)
0.28
1.1
Vitamin B6 (MG)
0.26
View More
0.963 | 0.963 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Pistachio


meats


Sausage

image of sausage

Similarity: > 90%

Sausage is high in many of the same nutrients as pistachio, including protein, saturated fat, potassium and Vitamin B6. Also, sausage contains more Vitamin D, niacin and Vitamin B12 than pistachio.

For 100 grams of pistachio and sausage:


Pistachio
(7/8 cup)
Sausage
(1.25 link)
10
dietary fiber (G)
0
21
protein (G)
18
107
calcium (MG)
13
4
iron (MG)
1.3
1007
potassium (MG)
339
0.7
thiamin (MG)
0.35
1.1
Vitamin B6 (MG)
0.37
View More
0.941 | 0.941 | 4.09 Complete Comparison:
Sausage vs. Pistachio


Pork

image of pork

Similarity: > 90%

Pork is high in many of the same nutrients as pistachio, including protein, saturated fat, potassium and thiamin. Also, pork contains more Vitamin D, niacin and Vitamin B12 than pistachio.

For 100 grams of pistachio and pork:


Pistachio
(7/8 cup)
Pork
(3.5 ounces)
10
dietary fiber (G)
0
21
protein (G)
26
107
calcium (MG)
22
4
iron (MG)
1.3
1007
potassium (MG)
362
0.7
thiamin (MG)
0.71
1.1
Vitamin B6 (MG)
0.39
View More
0.935 | 0.935 | 4.54 Complete Comparison:
Pork vs. Pistachio


Ham

image of ham

Similarity: > 90%

Ham is high in many of the same nutrients as pistachio, including protein, saturated fat, potassium and thiamin. Also, ham contains more Vitamin D, niacin and Vitamin B12 than pistachio.

For 100 grams of pistachio and ham:


Pistachio
(7/8 cup)
Ham
(3.5 ounces)
10
dietary fiber (G)
0
21
protein (G)
16
107
calcium (MG)
10
4
iron (MG)
0.79
1007
potassium (MG)
311
0.7
thiamin (MG)
0.71
1.1
Vitamin B6 (MG)
0.26
View More
0.935 | 0.935 | 3.69 Complete Comparison:
Ham vs. Pistachio



Other Nutritional Substitutes