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Pistachio vs. Avocado — In-Depth Nutrition Comparison

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How are Pistachio and Avocado different?

  • Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Magnesium, and Potassium, while Avocado is higher in Vitamin B5.
  • Pistachio covers your daily need of Copper 123% more than Avocado.
  • Pistachio contains 13 times more Vitamin B1 than Avocado. Pistachio contains 0.87mg of Vitamin B1, while Avocado contains 0.067mg.
  • Avocado is lower in Saturated Fat.

Nuts, pistachio nuts, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Pistachio vs Avocado 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 Calcium +775%
Contains more Iron +612.7%
Contains more Magnesium +317.2%
Contains more Phosphorus +842.3%
Contains more Potassium +111.3%
Contains less Sodium -85.7%
Contains more Zinc +243.8%
Contains more Copper +584.2%
Contains more Manganese +745.1%
Contains more Selenium +1650%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +775%
Contains more Iron +612.7%
Contains more Magnesium +317.2%
Contains more Phosphorus +842.3%
Contains more Potassium +111.3%
Contains less Sodium -85.7%
Contains more Zinc +243.8%
Contains more Copper +584.2%
Contains more Manganese +745.1%
Contains more Selenium +1650%

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.
:
Contains more Vitamin A +253.4%
Contains more Vitamin E +38.2%
Contains more Vitamin B1 +1198.5%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B6 +561.5%
Contains more Vitamin C +78.6%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +167.1%
Contains more Folate +58.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +253.4%
Contains more Vitamin E +38.2%
Contains more Vitamin B1 +1198.5%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B6 +561.5%
Contains more Vitamin C +78.6%
Contains more Vitamin B3 +33.7%
Contains more Vitamin B5 +167.1%
Contains more Folate +58.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +908%
Contains more Fats +209.1%
Contains more Carbs +218.5%
Contains more Other +88.6%
Contains more Water +1575.7%
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +908%
Contains more Fats +209.1%
Contains more Carbs +218.5%
Contains more Other +88.6%
Contains more Water +1575.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +137.3%
Contains more Polyunsaturated fat +691.9%
Contains less Saturated Fat -64%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +137.3%
Contains more Polyunsaturated fat +691.9%
Contains less Saturated Fat -64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1418.2%
Contains more Sucrose +11350%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Glucose +15.6%
Contains more Galactose +∞%
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +1418.2%
Contains more Sucrose +11350%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Glucose +15.6%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Avocado Opinion
Net carbs 16.57g 1.83g Pistachio
Protein 20.16g 2g Pistachio
Fats 45.32g 14.66g Pistachio
Carbs 27.17g 8.53g Pistachio
Calories 560kcal 160kcal Pistachio
Starch 1.67g 0.11g Pistachio
Fructose 0.24g 0.12g Pistachio
Sugar 7.66g 0.66g Avocado
Fiber 10.6g 6.7g Pistachio
Calcium 105mg 12mg Pistachio
Iron 3.92mg 0.55mg Pistachio
Magnesium 121mg 29mg Pistachio
Phosphorus 490mg 52mg Pistachio
Potassium 1025mg 485mg Pistachio
Sodium 1mg 7mg Pistachio
Zinc 2.2mg 0.64mg Pistachio
Copper 1.3mg 0.19mg Pistachio
Manganese 1.2mg 0.142mg Pistachio
Selenium 7µg 0.4µg Pistachio
Vitamin A 516IU 146IU Pistachio
Vitamin A RAE 26µg 7µg Pistachio
Vitamin E 2.86mg 2.07mg Pistachio
Vitamin C 5.6mg 10mg Avocado
Vitamin B1 0.87mg 0.067mg Pistachio
Vitamin B2 0.16mg 0.13mg Pistachio
Vitamin B3 1.3mg 1.738mg Avocado
Vitamin B5 0.52mg 1.389mg Avocado
Vitamin B6 1.7mg 0.257mg Pistachio
Folate 51µg 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.251mg 0.025mg Pistachio
Threonine 0.684mg 0.073mg Pistachio
Isoleucine 0.917mg 0.084mg Pistachio
Leucine 1.604mg 0.143mg Pistachio
Lysine 1.138mg 0.132mg Pistachio
Methionine 0.36mg 0.038mg Pistachio
Phenylalanine 1.092mg 0.097mg Pistachio
Valine 1.249mg 0.107mg Pistachio
Histidine 0.512mg 0.049mg Pistachio
Saturated Fat 5.907g 2.126g Avocado
Monounsaturated Fat 23.257g 9.799g Pistachio
Polyunsaturated fat 14.38g 1.816g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Avocado
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
71%
Pistachio
35%
Avocado
Minerals Daily Need Coverage Score
125%
Pistachio
21%
Avocado

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 7g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 3.781g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.