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  6. Pistachio vs. Pine nuts

Pistachio vs. Pine nuts — In-Depth Nutrition Comparison

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How are Pistachio and Pine nuts different?

  • Pistachio is richer in Vitamin B6, Vitamin B1, Fiber, and Potassium, while Pine nuts are higher in Manganese, Vitamin E , Zinc, Magnesium, Iron, and Vitamin B3.
  • Pine nuts covers your daily need of Manganese 331% more than Pistachio.
  • Pistachio contains 18 times more Vitamin B6 than Pine nuts. Pistachio contains 1.7mg of Vitamin B6, while Pine nuts contain 0.094mg.

Nuts, pistachio nuts, raw and Nuts, pine nuts, dried types were used in this article.

Infographic

Pistachio vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pistachio
Pistachio
4
:
6
Pine nuts
Pine nuts
Contains more Calcium +556.3%
Contains more Potassium +71.7%
Contains less Sodium -50%
Contains more Selenium +900%
Contains more Iron +41.1%
Contains more Magnesium +107.4%
Contains more Phosphorus +17.3%
Contains more Zinc +193.2%
Contains more Manganese +633.5%
Equal in Copper - 1.324
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +556.3%
Contains more Potassium +71.7%
Contains less Sodium -50%
Contains more Selenium +900%
Contains more Iron +41.1%
Contains more Magnesium +107.4%
Contains more Phosphorus +17.3%
Contains more Zinc +193.2%
Contains more Manganese +633.5%
Equal in Copper - 1.324

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pistachio
Pistachio
6
:
4
Pine nuts
Pine nuts
Contains more Vitamin A +1679.3%
Contains more Vitamin C +600%
Contains more Vitamin B1 +139%
Contains more Vitamin B5 +66.1%
Contains more Vitamin B6 +1708.5%
Contains more Folate +50%
Contains more Vitamin E +226.2%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +237.5%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin A +1679.3%
Contains more Vitamin C +600%
Contains more Vitamin B1 +139%
Contains more Vitamin B5 +66.1%
Contains more Vitamin B6 +1708.5%
Contains more Folate +50%
Contains more Vitamin E +226.2%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +237.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Pine nuts
Pine nuts
Contains more Protein +47.3%
Contains more Carbs +107.7%
Contains more Water +91.7%
Contains more Other +15.5%
Contains more Fats +50.9%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Protein +47.3%
Contains more Carbs +107.7%
Contains more Water +91.7%
Contains more Other +15.5%
Contains more Fats +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +23.9%
Contains less Saturated Fat -17.1%
Contains more Polyunsaturated fat +136.9%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +23.9%
Contains less Saturated Fat -17.1%
Contains more Polyunsaturated fat +136.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
5
:
0
Pine nuts
Pine nuts
Contains more Starch +16.8%
Contains more Sucrose +99.1%
Contains more Glucose +357.1%
Contains more Fructose +242.9%
Contains more Maltose +∞%
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +16.8%
Contains more Sucrose +99.1%
Contains more Glucose +357.1%
Contains more Fructose +242.9%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Pine nuts
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Pine nuts Opinion
Net carbs 16.57g 9.38g Pistachio
Protein 20.16g 13.69g Pistachio
Fats 45.32g 68.37g Pine nuts
Carbs 27.17g 13.08g Pistachio
Calories 560kcal 673kcal Pine nuts
Starch 1.67g 1.43g Pistachio
Fructose 0.24g 0.07g Pistachio
Sugar 7.66g 3.59g Pine nuts
Fiber 10.6g 3.7g Pistachio
Calcium 105mg 16mg Pistachio
Iron 3.92mg 5.53mg Pine nuts
Magnesium 121mg 251mg Pine nuts
Phosphorus 490mg 575mg Pine nuts
Potassium 1025mg 597mg Pistachio
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 6.45mg Pine nuts
Copper 1.3mg 1.324mg Pine nuts
Manganese 1.2mg 8.802mg Pine nuts
Selenium 7µg 0.7µg Pistachio
Vitamin A 516IU 29IU Pistachio
Vitamin A RAE 26µg 1µg Pistachio
Vitamin E 2.86mg 9.33mg Pine nuts
Vitamin C 5.6mg 0.8mg Pistachio
Vitamin B1 0.87mg 0.364mg Pistachio
Vitamin B2 0.16mg 0.227mg Pine nuts
Vitamin B3 1.3mg 4.387mg Pine nuts
Vitamin B5 0.52mg 0.313mg Pistachio
Vitamin B6 1.7mg 0.094mg Pistachio
Folate 51µg 34µg Pistachio
Vitamin K 53.9µg Pine nuts
Tryptophan 0.251mg 0.107mg Pistachio
Threonine 0.684mg 0.37mg Pistachio
Isoleucine 0.917mg 0.542mg Pistachio
Leucine 1.604mg 0.991mg Pistachio
Lysine 1.138mg 0.54mg Pistachio
Methionine 0.36mg 0.259mg Pistachio
Phenylalanine 1.092mg 0.524mg Pistachio
Valine 1.249mg 0.687mg Pistachio
Histidine 0.512mg 0.341mg Pistachio
Saturated Fat 5.907g 4.899g Pine nuts
Monounsaturated Fat 23.257g 18.764g Pistachio
Polyunsaturated fat 14.38g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 0.404g Pine nuts
Omega-6 - Linoleic acid 14.091g Pistachio
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Pistachio
51%
Pine nuts
Minerals Daily Need Coverage Score
125%
Pistachio
246%
Pine nuts

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 1.008g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 28)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $2.6)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.