Comparing Nutrients in 300 calories Pistachio Nuts VS Pine Nuts

Weight per 300 calories

• Pistachio Nuts: 53.6g
• Pine Nuts: 44.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pistachio Nuts or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	9.68% 0.15g	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.55g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.6g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	2.2% 1.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.18% 0.13g	0.043% 0.031g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.17g	% 0.031g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 1.54g	g per day for Men 19-50 years
Fiber	15% 5.68g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	19.3% 11g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.83% 27.3μg	3.8% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	0.4% 0.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.2% 1.53mg	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.82μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	26.3% 2.1mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.5% 263mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.027% 1g	3700g per day for Men 19-50 years

Pistachio Nuts VS Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pistachio Nuts or Pine Nuts?

Lets compare vitamin content per 300 calories of Pistachio Nuts vs Pine Nuts:

• 300 calories of Pistachio Nuts have 2.9 times more Vitamin B1, 21.7 times more Vitamin B6 and 1.8 times more Vitamin B9 than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 2.8 times more Vitamin B3 and 2.7 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Pine Nuts provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Pistachio Nuts have insufficient amounts of Vitamin B3
• 300 calories of Pine Nuts have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Pistachio Nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pistachio Nuts vs Pine Nuts:

• 300 calories of Pistachio Nuts have 2.1 times more Potassium and 12 times more Selenium than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.7 times more Magnesium, 6.1 times more Manganese and 2.4 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Pine Nuts contain similar levels of Copper, Iron and Phosphorus per 300 calories.
• 300 calories of Pine Nuts lack sufficient amounts of Selenium
• Both Raw Pistachio Nuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pistachio Nuts have 1.4 times more Saturated Fat, 2.1 times more Omega 3, 2.5 times more Carbohydrate, 3.4 times more Fiber and 1.8 times more Protein than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.3 times more Fat and 2 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Pine Nuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Pine Nuts provide inadequate amounts of Omega 3, Carbohydrate and Fiber