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Coconut vs Pistachio - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 23.791g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 19mg)
Which food contains less Sugars?
Coconut
Coconut contains less Sugars (difference - 1.43g)
Which food is lower in glycemic index?
Coconut
Coconut is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut Pistachio
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Lower in glycemic index ok
Lower in price Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut
49
Pistachio
Mineral Summary Score
28
Coconut
83
Pistachio

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +61.3%
Contains more Calcium +650%
Contains more Potassium +187.9%
Contains more Magnesium +278.1%
Contains more Copper +198.9%
Contains more Zinc +100%
Contains more Phosphorus +333.6%
Contains less Sodium -95%
Contains more Iron +61.3%
Contains more Calcium +650%
Contains more Potassium +187.9%
Contains more Magnesium +278.1%
Contains more Copper +198.9%
Contains more Zinc +100%
Contains more Phosphorus +333.6%
Contains less Sodium -95%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +69.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%
Contains more Vitamin C +69.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Coconut
121%
Pistachio
Carbohydrates
15%
Coconut
27%
Pistachio
Fats
155%
Coconut
209%
Pistachio

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut Pistachio Opinion
Calories 354 560 Pistachio
Protein 3.33 20.16 Pistachio
Fats 33.49 45.32 Pistachio
Vitamin C 3.3 5.6 Pistachio
Carbs 15.23 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.92 Pistachio
Calcium 14 105 Pistachio
Potassium 356 1025 Pistachio
Magnesium 32 121 Pistachio
Sugars 6.23 7.66 Pistachio
Fiber 9 10.6 Pistachio
Copper 0.435 1.3 Pistachio
Zinc 1.1 2.2 Pistachio
Starch 1.67 Pistachio
Phosphorus 113 490 Pistachio
Sodium 20 1 Pistachio
Vitamin A 0 516 Pistachio
Vitamin E 0.24 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.066 0.87 Pistachio
Vitamin B2 0.02 0.16 Pistachio
Vitamin B3 0.54 1.3 Pistachio
Vitamin B5 0.3 0.52 Pistachio
Vitamin B6 0.054 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat 0 Coconut
Saturated Fat 29.698 5.907 Pistachio
Monounsaturated Fat 1.425 23.257 Pistachio
Polyunsaturated fat 0.366 14.38 Pistachio
Tryptophan 0.039 0.251 Pistachio
Threonine 0.121 0.684 Pistachio
Isoleucine 0.131 0.917 Pistachio
Leucine 0.247 1.604 Pistachio
Lysine 0.147 1.138 Pistachio
Methionine 0.062 0.36 Pistachio
Phenylalanine 0.169 1.092 Pistachio
Valine 0.202 1.249 Pistachio
Histidine 0.077 0.512 Pistachio
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.