Coconut vs. Pistachio — In-Depth Nutrition Comparison
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A recap on differences between Coconut and Pistachio
- Coconut has more Manganese, however, Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Phosphorus, Magnesium, Potassium, Iron, and Vitamin E .
- Pistachio covers your daily Vitamin B6 needs 127% more than Coconut.
- Pistachio contains 5 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Pistachio contains 5.907g.
Food varieties used in this article are Nuts, coconut meat, raw and Nuts, pistachio nuts, raw.
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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.
Contains
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Manganese
+25%
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Selenium
+44.3%
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Calcium
+650%
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Iron
+61.3%
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Magnesium
+278.1%
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Phosphorus
+333.6%
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Potassium
+187.9%
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Sodium
-95%
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Zinc
+100%
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Copper
+198.9%
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Manganese
+25%
Contains
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Selenium
+44.3%
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Calcium
+650%
Contains
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Iron
+61.3%
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Magnesium
+278.1%
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Phosphorus
+333.6%
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Potassium
+187.9%
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Sodium
-95%
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Zinc
+100%
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Copper
+198.9%
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.
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Vitamin A
+∞%
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Vitamin E
+1091.7%
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Vitamin C
+69.7%
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Vitamin B1
+1218.2%
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Vitamin B2
+700%
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Vitamin B3
+140.7%
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Vitamin B5
+73.3%
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Vitamin B6
+3048.1%
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Folate
+96.2%
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Vitamin A
+∞%
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Vitamin E
+1091.7%
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Vitamin C
+69.7%
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Vitamin B1
+1218.2%
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Vitamin B2
+700%
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Vitamin B3
+140.7%
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Vitamin B5
+73.3%
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Vitamin B6
+3048.1%
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Folate
+96.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+975.3%
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Protein
+505.4%
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Fats
+35.3%
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Carbs
+78.4%
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Other
+210.4%
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Water
+975.3%
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Protein
+505.4%
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Fats
+35.3%
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Carbs
+78.4%
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Other
+210.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-80.1%
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Monounsaturated Fat
+1532.1%
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Polyunsaturated fat
+3829%
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Saturated Fat
-80.1%
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Monounsaturated Fat
+1532.1%
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Polyunsaturated fat
+3829%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.23g | 16.57g |
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| Protein | 3.33g | 20.16g |
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| Fats | 33.49g | 45.32g |
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| Carbs | 15.23g | 27.17g |
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| Calories | 354kcal | 560kcal |
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| Starch | 1.67g |
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| Fructose | 0.24g |
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| Sugar | 6.23g | 7.66g |
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| Fiber | 9g | 10.6g |
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| Calcium | 14mg | 105mg |
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| Iron | 2.43mg | 3.92mg |
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| Magnesium | 32mg | 121mg |
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| Phosphorus | 113mg | 490mg |
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| Potassium | 356mg | 1025mg |
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| Sodium | 20mg | 1mg |
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| Zinc | 1.1mg | 2.2mg |
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| Copper | 0.435mg | 1.3mg |
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| Manganese | 1.5mg | 1.2mg |
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| Selenium | 10.1µg | 7µg |
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| Vitamin A | 0IU | 516IU |
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| Vitamin A RAE | 0µg | 26µg |
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| Vitamin E | 0.24mg | 2.86mg |
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| Vitamin C | 3.3mg | 5.6mg |
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| Vitamin B1 | 0.066mg | 0.87mg |
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| Vitamin B2 | 0.02mg | 0.16mg |
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| Vitamin B3 | 0.54mg | 1.3mg |
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| Vitamin B5 | 0.3mg | 0.52mg |
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| Vitamin B6 | 0.054mg | 1.7mg |
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| Folate | 26µg | 51µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.039mg | 0.251mg |
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| Threonine | 0.121mg | 0.684mg |
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| Isoleucine | 0.131mg | 0.917mg |
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| Leucine | 0.247mg | 1.604mg |
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| Lysine | 0.147mg | 1.138mg |
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| Methionine | 0.062mg | 0.36mg |
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| Phenylalanine | 0.169mg | 1.092mg |
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| Valine | 0.202mg | 1.249mg |
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| Histidine | 0.077mg | 0.512mg |
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| Saturated Fat | 29.698g | 5.907g |
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| Monounsaturated Fat | 1.425g | 23.257g |
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| Polyunsaturated fat | 0.366g | 14.38g |
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| Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
71%
Minerals Daily Need Coverage Score
63%
125%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pistachio is lower in Saturated Fat (difference - 23.791g)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 1.43g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)