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Salmon vs. Pistachio — In-Depth Nutrition Comparison

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How are Salmon and Pistachio different?

  • Salmon is richer in Vitamin B12, Vitamin D, Selenium, and Vitamin B3, while Pistachio is higher in Copper, Vitamin B6, Manganese, Iron, Vitamin B1, and Fiber.
  • Pistachio covers your daily need of Copper 139% more than Salmon.

Fish, salmon, Atlantic, farmed, cooked, dry heat and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Salmon vs Pistachio infographic
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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 more Selenium +491.4%
Contains more Calcium +600%
Contains more Iron +1052.9%
Contains more Magnesium +303.3%
Contains more Phosphorus +94.4%
Contains more Potassium +166.9%
Contains less Sodium -98.4%
Contains more Zinc +411.6%
Contains more Copper +2553.1%
Contains more Manganese +7400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Selenium +491.4%
Contains more Calcium +600%
Contains more Iron +1052.9%
Contains more Magnesium +303.3%
Contains more Phosphorus +94.4%
Contains more Potassium +166.9%
Contains less Sodium -98.4%
Contains more Zinc +411.6%
Contains more Copper +2553.1%
Contains more Manganese +7400%

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.
Salmon
5
:
Contains more Vitamin D +∞%
Contains more Vitamin B3 +518.8%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124.3%
Contains more Vitamin E +150.9%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B6 +162.8%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 D +∞%
Contains more Vitamin B3 +518.8%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +124.3%
Contains more Vitamin E +150.9%
Contains more Vitamin C +51.4%
Contains more Vitamin B1 +155.9%
Contains more Vitamin B2 +18.5%
Contains more Vitamin B6 +162.8%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1381.7%
Contains more Fats +267%
Contains more Carbs +∞%
Contains more Other +272.5%
Equal in Protein - 20.16
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
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 Water +1381.7%
Contains more Fats +267%
Contains more Carbs +∞%
Contains more Other +272.5%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +456.3%
Contains more Polyunsaturated fat +215.8%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +456.3%
Contains more Polyunsaturated fat +215.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Pistachio
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Pistachio Opinion
Net carbs 0g 16.57g Pistachio
Protein 22.1g 20.16g Salmon
Fats 12.35g 45.32g Pistachio
Carbs 0g 27.17g Pistachio
Calories 206kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0g 7.66g Salmon
Fiber 0g 10.6g Pistachio
Calcium 15mg 105mg Pistachio
Iron 0.34mg 3.92mg Pistachio
Magnesium 30mg 121mg Pistachio
Phosphorus 252mg 490mg Pistachio
Potassium 384mg 1025mg Pistachio
Sodium 61mg 1mg Pistachio
Zinc 0.43mg 2.2mg Pistachio
Copper 0.049mg 1.3mg Pistachio
Manganese 0.016mg 1.2mg Pistachio
Selenium 41.4µg 7µg Salmon
Vitamin A 230IU 516IU Pistachio
Vitamin A RAE 69µg 26µg Salmon
Vitamin E 1.14mg 2.86mg Pistachio
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 5.6mg Pistachio
Vitamin B1 0.34mg 0.87mg Pistachio
Vitamin B2 0.135mg 0.16mg Pistachio
Vitamin B3 8.045mg 1.3mg Salmon
Vitamin B5 1.475mg 0.52mg Salmon
Vitamin B6 0.647mg 1.7mg Pistachio
Folate 34µg 51µg Pistachio
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.251mg Pistachio
Threonine 0.969mg 0.684mg Salmon
Isoleucine 1.018mg 0.917mg Salmon
Leucine 1.796mg 1.604mg Salmon
Lysine 2.03mg 1.138mg Salmon
Methionine 0.654mg 0.36mg Salmon
Phenylalanine 0.863mg 1.092mg Pistachio
Valine 1.139mg 1.249mg Pistachio
Histidine 0.651mg 0.512mg Salmon
Cholesterol 63mg 0mg Pistachio
Saturated Fat 2.397g 5.907g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 23.257g Pistachio
Polyunsaturated fat 4.553g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
71%
Pistachio
Minerals Daily Need Coverage Score
44%
Salmon
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 3.51g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 28)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 63mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $10.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.