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  6. Pistachio vs. Corn

Pistachio vs. Corn — In-Depth Nutrition Comparison

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How are Pistachio and Corn different?

  • Pistachio has more Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Potassium, and Magnesium than Corn.
  • Daily need coverage for Copper from Pistachio is 139% higher.
  • Pistachio contains 30 times more Saturated Fat than Corn. While Pistachio contains 5.907g of Saturated Fat, Corn contains only 0.197g.

Nuts, pistachio nuts, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Pistachio vs Corn 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
:
0
Corn
Corn
Contains more Calcium +3400%
Contains more Iron +771.1%
Contains more Magnesium +365.4%
Contains more Phosphorus +536.4%
Contains more Potassium +370.2%
Contains more Zinc +254.8%
Contains more Copper +2553.1%
Contains more Manganese +618.6%
Contains more Selenium +3400%
Equal in Sodium - 1
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +3400%
Contains more Iron +771.1%
Contains more Magnesium +365.4%
Contains more Phosphorus +536.4%
Contains more Potassium +370.2%
Contains more Zinc +254.8%
Contains more Copper +2553.1%
Contains more Manganese +618.6%
Contains more Selenium +3400%
Equal in Sodium - 1

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
:
3
Corn
Corn
Contains more Vitamin A +96.2%
Contains more Vitamin E +3077.8%
Contains more Vitamin B1 +835.5%
Contains more Vitamin B2 +180.7%
Contains more Vitamin B6 +1123%
Contains more Folate +121.7%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +52.3%
Equal in Vitamin C - 5.5
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin A +96.2%
Contains more Vitamin E +3077.8%
Contains more Vitamin B1 +835.5%
Contains more Vitamin B2 +180.7%
Contains more Vitamin B6 +1123%
Contains more Folate +121.7%
Contains more Vitamin B3 +29.5%
Contains more Vitamin B5 +52.3%
Equal in Vitamin C - 5.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Corn
Corn
Contains more Protein +491.2%
Contains more Fats +2921.3%
Contains more Carbs +29.5%
Contains more Other +325.7%
Contains more Water +1579.9%
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
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +491.2%
Contains more Fats +2921.3%
Contains more Carbs +29.5%
Contains more Other +325.7%
Contains more Water +1579.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +6118.4%
Contains more Polyunsaturated fat +2284.7%
Contains less Saturated Fat -96.7%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +6118.4%
Contains more Polyunsaturated fat +2284.7%
Contains less Saturated Fat -96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
1
:
3
Corn
Corn
Contains more Sucrose +150.7%
Contains more Starch +329.3%
Contains more Glucose +162.5%
Contains more Fructose +229.2%
Equal in Maltose - 0.17
Pistachio
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
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Sucrose +150.7%
Contains more Starch +329.3%
Contains more Glucose +162.5%
Contains more Fructose +229.2%
Equal in Maltose - 0.17

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Corn
Rich in minerals 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Corn Opinion
Net carbs 16.57g 18.58g Corn
Protein 20.16g 3.41g Pistachio
Fats 45.32g 1.5g Pistachio
Carbs 27.17g 20.98g Pistachio
Calories 560kcal 96kcal Pistachio
Starch 1.67g 7.17g Corn
Fructose 0.24g 0.79g Corn
Sugar 7.66g 4.54g Corn
Fiber 10.6g 2.4g Pistachio
Calcium 105mg 3mg Pistachio
Iron 3.92mg 0.45mg Pistachio
Magnesium 121mg 26mg Pistachio
Phosphorus 490mg 77mg Pistachio
Potassium 1025mg 218mg Pistachio
Sodium 1mg 1mg
Zinc 2.2mg 0.62mg Pistachio
Copper 1.3mg 0.049mg Pistachio
Manganese 1.2mg 0.167mg Pistachio
Selenium 7µg 0.2µg Pistachio
Vitamin A 516IU 263IU Pistachio
Vitamin A RAE 26µg 13µg Pistachio
Vitamin E 2.86mg 0.09mg Pistachio
Vitamin C 5.6mg 5.5mg Pistachio
Vitamin B1 0.87mg 0.093mg Pistachio
Vitamin B2 0.16mg 0.057mg Pistachio
Vitamin B3 1.3mg 1.683mg Corn
Vitamin B5 0.52mg 0.792mg Corn
Vitamin B6 1.7mg 0.139mg Pistachio
Folate 51µg 23µg Pistachio
Vitamin K 0.4µg Corn
Tryptophan 0.251mg 0.023mg Pistachio
Threonine 0.684mg 0.133mg Pistachio
Isoleucine 0.917mg 0.133mg Pistachio
Leucine 1.604mg 0.358mg Pistachio
Lysine 1.138mg 0.141mg Pistachio
Methionine 0.36mg 0.069mg Pistachio
Phenylalanine 1.092mg 0.155mg Pistachio
Valine 1.249mg 0.191mg Pistachio
Histidine 0.512mg 0.091mg Pistachio
Saturated Fat 5.907g 0.197g Corn
Monounsaturated Fat 23.257g 0.374g Pistachio
Polyunsaturated fat 14.38g 0.603g 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 Corn
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
17%
Corn
Minerals Daily Need Coverage Score
125%
Pistachio
14%
Corn

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Corn
Corn is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 5.71g)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.