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Pistachio vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Pistachio and Garlic?

  • Pistachio is richer in Copper, Vitamin B1, Phosphorus, Vitamin B6, Fiber, Iron, and Magnesium, yet Garlic is richer in Vitamin C, and Manganese.
  • Pistachio's daily need coverage for Copper is 111% higher.
  • Pistachio has 66 times more Saturated Fat than Garlic. Pistachio has 5.907g of Saturated Fat, while Garlic has 0.089g.

We used Nuts, pistachio nuts, raw and Garlic, raw types in this comparison.

Infographic

Pistachio vs Garlic 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 Iron +130.6%
Contains more Magnesium +384%
Contains more Phosphorus +220.3%
Contains more Potassium +155.6%
Contains less Sodium -94.1%
Contains more Zinc +89.7%
Contains more Copper +334.8%
Contains more Calcium +72.4%
Contains more Manganese +39.3%
Contains more Selenium +102.9%
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 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +130.6%
Contains more Magnesium +384%
Contains more Phosphorus +220.3%
Contains more Potassium +155.6%
Contains less Sodium -94.1%
Contains more Zinc +89.7%
Contains more Copper +334.8%
Contains more Calcium +72.4%
Contains more Manganese +39.3%
Contains more Selenium +102.9%

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.
:
3
Garlic
Contains more Vitamin A +5633.3%
Contains more Vitamin E +3475%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B6 +37.7%
Contains more Folate +1600%
Contains more Vitamin C +457.1%
Contains more Vitamin B5 +14.6%
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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +5633.3%
Contains more Vitamin E +3475%
Contains more Vitamin B1 +335%
Contains more Vitamin B2 +45.5%
Contains more Vitamin B3 +85.7%
Contains more Vitamin B6 +37.7%
Contains more Folate +1600%
Contains more Vitamin C +457.1%
Contains more Vitamin B5 +14.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +217%
Contains more Fats +8964%
Contains more Other +98.7%
Contains more Carbs +21.7%
Contains more Water +1240.5%
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
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +217%
Contains more Fats +8964%
Contains more Other +98.7%
Contains more Carbs +21.7%
Contains more Water +1240.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +5675.1%
Contains less Saturated Fat -98.5%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +5675.1%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Garlic Opinion
Net carbs 16.57g 30.96g Garlic
Protein 20.16g 6.36g Pistachio
Fats 45.32g 0.5g Pistachio
Carbs 27.17g 33.06g Garlic
Calories 560kcal 149kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 1g Garlic
Fiber 10.6g 2.1g Pistachio
Calcium 105mg 181mg Garlic
Iron 3.92mg 1.7mg Pistachio
Magnesium 121mg 25mg Pistachio
Phosphorus 490mg 153mg Pistachio
Potassium 1025mg 401mg Pistachio
Sodium 1mg 17mg Pistachio
Zinc 2.2mg 1.16mg Pistachio
Copper 1.3mg 0.299mg Pistachio
Manganese 1.2mg 1.672mg Garlic
Selenium 7µg 14.2µg Garlic
Vitamin A 516IU 9IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.08mg Pistachio
Vitamin C 5.6mg 31.2mg Garlic
Vitamin B1 0.87mg 0.2mg Pistachio
Vitamin B2 0.16mg 0.11mg Pistachio
Vitamin B3 1.3mg 0.7mg Pistachio
Vitamin B5 0.52mg 0.596mg Garlic
Vitamin B6 1.7mg 1.235mg Pistachio
Folate 51µg 3µg Pistachio
Vitamin K 1.7µg Garlic
Tryptophan 0.251mg 0.066mg Pistachio
Threonine 0.684mg 0.157mg Pistachio
Isoleucine 0.917mg 0.217mg Pistachio
Leucine 1.604mg 0.308mg Pistachio
Lysine 1.138mg 0.273mg Pistachio
Methionine 0.36mg 0.076mg Pistachio
Phenylalanine 1.092mg 0.183mg Pistachio
Valine 1.249mg 0.291mg Pistachio
Histidine 0.512mg 0.113mg Pistachio
Saturated Fat 5.907g 0.089g Garlic
Monounsaturated Fat 23.257g 0.011g Pistachio
Polyunsaturated fat 14.38g 0.249g 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 Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
125%
Pistachio
67%
Garlic

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 6.66g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 5.818g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.