Mustard Seeds vs Pistachios

Per 100 g, Mustard Seeds has 500 kcal and 20 g protein, while Pistachios has 540 kcal and 23.3 g protein.

Mustard Seeds

500
kcal per 100 g
20 g protein

Pistachios

540
kcal per 100 g
23.3 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Mustard Seeds Pistachios Difference
Calories Fewer calories for the same weight 500 kcal better 540 kcal 7%
Protein More protein helps with fullness and muscle 20 g 23.3 g better 14%
Carbs Lower carbs suits low-carb and diabetic diets 16 g 15.7 g about the same
Fat Lower fat means lower calorie density 40 g better 42.3 g 5%
Fiber More fibre improves fullness and digestion 14 g better 10.7 g 24%
Sugar Less sugar means a gentler blood-sugar response 6 g better 8 g 25%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Mustard Seeds

Mustard Seeds is the lighter choice at 500 kcal per 100 g against 540 for Pistachios — about 7% fewer calories for the same weight on your plate. That does not make Pistachios a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Pistachios

Pistachios is the stronger protein source, with 23.3 g per 100 g against 20 g for Mustard Seeds. To match that from Mustard Seeds you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Mustard Seeds vs Pistachios — common questions

Pistachios has more calories — about 540 kcal per 100 g compared with 500 kcal for Mustard Seeds.

Pistachios has more protein — 23.3 g per 100 g against 20 g for Mustard Seeds.

Mustard Seeds is the lighter choice at 500 kcal per 100 g against 540 for Pistachios — about 7% fewer calories for the same weight on your plate. That does not make Pistachios a bad food; it means the portion has to be smaller to fit the same calorie budget.

Pistachios is the stronger protein source, with 23.3 g per 100 g against 20 g for Mustard Seeds. To match that from Mustard Seeds you would have to eat roughly 1.2 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 1040 kcal and 43.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Mustard Seeds has the edge, mainly on calorie density. Per 100 g, Mustard Seeds has 500 kcal and 20 g protein, while Pistachios has 540 kcal and 23.3 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Mustard Seeds nutrition & serving sizes
Full Pistachios nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.