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  6. Pine nuts vs. Pistachio

Pine nuts vs. Pistachio — In-Depth Nutrition Comparison

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How are Pine nuts and Pistachio different?

  • Pine nuts are richer in Manganese, Vitamin E , Zinc, Magnesium, Iron, and Vitamin B3, while Pistachio is higher in Vitamin B6, Vitamin B1, Fiber, and Potassium.
  • Pine nuts covers your daily need of Manganese 331% more than Pistachio.
  • Pine nuts contain 3 times more Vitamin B3 than Pistachio. Pine nuts contain 4.387mg of Vitamin B3, while Pistachio contains 1.3mg.

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

Infographic

Pine nuts vs Pistachio 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.
Pine nuts
Pine nuts
6
:
4
Pistachio
Pistachio
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%
Contains more Calcium +556.3%
Contains more Potassium +71.7%
Contains less Sodium -50%
Contains more Selenium +900%
Equal in Copper - 1.3
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
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%
Contains more Calcium +556.3%
Contains more Potassium +71.7%
Contains less Sodium -50%
Contains more Selenium +900%
Equal in Copper - 1.3

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.
Pine nuts
Pine nuts
4
:
6
Pistachio
Pistachio
Contains more Vitamin E +226.2%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +237.5%
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%
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%
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%
Contains more Vitamin E +226.2%
Contains more Vitamin B2 +41.9%
Contains more Vitamin B3 +237.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
4
Pistachio
Pistachio
Contains more Fats +50.9%
Contains more Protein +47.3%
Contains more Carbs +107.7%
Contains more Water +91.7%
Contains more Other +15.5%
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
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
Contains more Fats +50.9%
Contains more Protein +47.3%
Contains more Carbs +107.7%
Contains more Water +91.7%
Contains more Other +15.5%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
0
:
5
Pistachio
Pistachio
Contains more Starch +16.8%
Contains more Sucrose +99.1%
Contains more Glucose +357.1%
Contains more Fructose +242.9%
Contains more Maltose +∞%
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
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
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.
Pine nuts Pistachio
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 Pine nuts Pistachio Opinion
Net carbs 9.38g 16.57g Pistachio
Protein 13.69g 20.16g Pistachio
Fats 68.37g 45.32g Pine nuts
Carbs 13.08g 27.17g Pistachio
Calories 673kcal 560kcal Pine nuts
Starch 1.43g 1.67g Pistachio
Fructose 0.07g 0.24g Pistachio
Sugar 3.59g 7.66g Pine nuts
Fiber 3.7g 10.6g Pistachio
Calcium 16mg 105mg Pistachio
Iron 5.53mg 3.92mg Pine nuts
Magnesium 251mg 121mg Pine nuts
Phosphorus 575mg 490mg Pine nuts
Potassium 597mg 1025mg Pistachio
Sodium 2mg 1mg Pistachio
Zinc 6.45mg 2.2mg Pine nuts
Copper 1.324mg 1.3mg Pine nuts
Manganese 8.802mg 1.2mg Pine nuts
Selenium 0.7µg 7µg Pistachio
Vitamin A 29IU 516IU Pistachio
Vitamin A RAE 1µg 26µg Pistachio
Vitamin E 9.33mg 2.86mg Pine nuts
Vitamin C 0.8mg 5.6mg Pistachio
Vitamin B1 0.364mg 0.87mg Pistachio
Vitamin B2 0.227mg 0.16mg Pine nuts
Vitamin B3 4.387mg 1.3mg Pine nuts
Vitamin B5 0.313mg 0.52mg Pistachio
Vitamin B6 0.094mg 1.7mg Pistachio
Folate 34µg 51µg Pistachio
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.251mg Pistachio
Threonine 0.37mg 0.684mg Pistachio
Isoleucine 0.542mg 0.917mg Pistachio
Leucine 0.991mg 1.604mg Pistachio
Lysine 0.54mg 1.138mg Pistachio
Methionine 0.259mg 0.36mg Pistachio
Phenylalanine 0.524mg 1.092mg Pistachio
Valine 0.687mg 1.249mg Pistachio
Histidine 0.341mg 0.512mg Pistachio
Saturated Fat 4.899g 5.907g Pine nuts
Monounsaturated Fat 18.764g 23.257g Pistachio
Polyunsaturated fat 34.071g 14.38g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g 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
Pine nuts Pistachio
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
51%
Pine nuts
71%
Pistachio
Minerals Daily Need Coverage Score
246%
Pine nuts
125%
Pistachio

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