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  6. Pistachio vs. Salmon

Pistachio vs. Salmon — In-Depth Nutrition Comparison

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How are Pistachio and Salmon different?

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

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

Infographic

Pistachio vs Salmon infographic
Infographic link

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.
Pistachio
Pistachio
9
:
1
Salmon
Salmon
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%
Contains more Selenium +491.4%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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%
Contains more Selenium +491.4%

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.
Pistachio
Pistachio
7
:
5
Salmon
Salmon
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%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +518.8%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B12 +∞%
Pistachio
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%
Salmon
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%
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%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +518.8%
Contains more Vitamin B5 +183.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Salmon
Salmon
Contains more Fats +267%
Contains more Carbs +∞%
Contains more Other +272.5%
Contains more Water +1381.7%
Equal in Protein - 22.1
Pistachio
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +267%
Contains more Carbs +∞%
Contains more Other +272.5%
Contains more Water +1381.7%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +456.3%
Contains more Polyunsaturated fat +215.8%
Contains less Saturated Fat -59.4%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +456.3%
Contains more Polyunsaturated fat +215.8%
Contains less Saturated Fat -59.4%

Comparison summary table

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

Which food is preferable for your diet?

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

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.