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Pistachio vs Cashew - 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 lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 4)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.876g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food contains less Sugars?
Cashew
Cashew contains less Sugars (difference - 1.75g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.1)
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.
Pistachio Cashew
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Cashew
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
49
Pistachio
29
Cashew
Mineral Summary Score
83
Pistachio
128
Cashew

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
:
5
Cashew
Contains more Calcium +183.8%
Contains more Potassium +55.3%
Contains less Sodium -91.7%
Contains more Iron +70.4%
Contains more Magnesium +141.3%
Contains more Copper +68.8%
Contains more Zinc +162.7%
Contains more Phosphorus +21%
Contains more Calcium +183.8%
Contains more Potassium +55.3%
Contains less Sodium -91.7%
Contains more Iron +70.4%
Contains more Magnesium +141.3%
Contains more Copper +68.8%
Contains more Zinc +162.7%
Contains more Phosphorus +21%

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
:
2
Cashew
Contains more Vitamin C +1020%
Contains more Vitamin A +∞%
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +175.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +307.7%
Contains more Vitamin B5 +66.2%
Contains more Vitamin C +1020%
Contains more Vitamin A +∞%
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +105.7%
Contains more Vitamin B2 +175.9%
Contains more Vitamin B3 +22.4%
Contains more Vitamin B6 +307.7%
Contains more Vitamin B5 +66.2%

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
121%
Pistachio
109%
Cashew
Carbohydrates
27%
Pistachio
30%
Cashew
Fats
209%
Pistachio
202%
Cashew

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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 Pistachio Cashew Opinion
Calories 560 553 Pistachio
Protein 20.16 18.22 Pistachio
Fats 45.32 43.85 Pistachio
Vitamin C 5.6 0.5 Pistachio
Carbs 27.17 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 6.68 Cashew
Calcium 105 37 Pistachio
Potassium 1025 660 Pistachio
Magnesium 121 292 Cashew
Sugars 7.66 5.91 Pistachio
Fiber 10.6 3.3 Pistachio
Copper 1.3 2.195 Cashew
Zinc 2.2 5.78 Cashew
Starch 1.67 23.49 Cashew
Phosphorus 490 593 Cashew
Sodium 1 12 Pistachio
Vitamin A 516 0 Pistachio
Vitamin E 2.86 0.9 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.423 Pistachio
Vitamin B2 0.16 0.058 Pistachio
Vitamin B3 1.3 1.062 Pistachio
Vitamin B5 0.52 0.864 Cashew
Vitamin B6 1.7 0.417 Pistachio
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat 0 Cashew
Saturated Fat 5.907 7.783 Pistachio
Monounsaturated Fat 23.257 23.797 Cashew
Polyunsaturated fat 14.38 7.845 Pistachio
Tryptophan 0.251 0.287 Cashew
Threonine 0.684 0.688 Cashew
Isoleucine 0.917 0.789 Pistachio
Leucine 1.604 1.472 Pistachio
Lysine 1.138 0.928 Pistachio
Methionine 0.36 0.362 Cashew
Phenylalanine 1.092 0.951 Pistachio
Valine 1.249 1.094 Pistachio
Histidine 0.512 0.456 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.