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Pistachio vs. Brown rice — In-Depth Nutrition Comparison

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How are Pistachio and Brown rice different?

  • Pistachio is higher than Brown rice in Copper, Vitamin B6, Vitamin B1, Phosphorus, Iron, Fiber, Potassium, Magnesium, and Vitamin E .
  • Pistachio covers your daily need of Copper 133% more than Brown rice.
  • Pistachio contains 23 times more Saturated Fat than Brown rice. Pistachio contains 5.907g of Saturated Fat, while Brown rice contains 0.26g.

Nuts, pistachio nuts, raw and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Pistachio vs Brown rice 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.
Contains more Calcium +3400%
Contains more Iron +600%
Contains more Magnesium +210.3%
Contains more Phosphorus +375.7%
Contains more Potassium +1091.9%
Contains less Sodium -75%
Contains more Zinc +209.9%
Contains more Copper +1126.4%
Contains more Manganese +23.2%
Contains more Selenium +20.7%
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 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +3400%
Contains more Iron +600%
Contains more Magnesium +210.3%
Contains more Phosphorus +375.7%
Contains more Potassium +1091.9%
Contains less Sodium -75%
Contains more Zinc +209.9%
Contains more Copper +1126.4%
Contains more Manganese +23.2%
Contains more Selenium +20.7%

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 +∞%
Contains more Vitamin E +1582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +388.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +1282.1%
Contains more Folate +466.7%
Contains more Vitamin B3 +97%
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 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1582.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +388.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +1282.1%
Contains more Folate +466.7%
Contains more Vitamin B3 +97%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +635.8%
Contains more Fats +4572.2%
Contains more Other +577.3%
Contains more Water +1508%
Equal in Carbs - 25.58
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +635.8%
Contains more Fats +4572.2%
Contains more Other +577.3%
Contains more Water +1508%
Equal in Carbs - 25.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +6202.7%
Contains more Polyunsaturated fat +3829%
Contains less Saturated Fat -95.6%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +6202.7%
Contains more Polyunsaturated fat +3829%
Contains less Saturated Fat -95.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2762.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +1384.4%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2762.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +1384.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Brown rice Opinion
Net carbs 16.57g 23.98g Brown rice
Protein 20.16g 2.74g Pistachio
Fats 45.32g 0.97g Pistachio
Carbs 27.17g 25.58g Pistachio
Calories 560kcal 123kcal Pistachio
Starch 1.67g 24.79g Brown rice
Fructose 0.24g 0g Pistachio
Sugar 7.66g 0.24g Brown rice
Fiber 10.6g 1.6g Pistachio
Calcium 105mg 3mg Pistachio
Iron 3.92mg 0.56mg Pistachio
Magnesium 121mg 39mg Pistachio
Phosphorus 490mg 103mg Pistachio
Potassium 1025mg 86mg Pistachio
Sodium 1mg 4mg Pistachio
Zinc 2.2mg 0.71mg Pistachio
Copper 1.3mg 0.106mg Pistachio
Manganese 1.2mg 0.974mg Pistachio
Selenium 7µg 5.8µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.17mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.178mg Pistachio
Vitamin B2 0.16mg 0.069mg Pistachio
Vitamin B3 1.3mg 2.561mg Brown rice
Vitamin B5 0.52mg 0.38mg Pistachio
Vitamin B6 1.7mg 0.123mg Pistachio
Folate 51µg 9µg Pistachio
Vitamin K 0.2µg Brown rice
Tryptophan 0.251mg 0.033mg Pistachio
Threonine 0.684mg 0.095mg Pistachio
Isoleucine 0.917mg 0.109mg Pistachio
Leucine 1.604mg 0.214mg Pistachio
Lysine 1.138mg 0.099mg Pistachio
Methionine 0.36mg 0.058mg Pistachio
Phenylalanine 1.092mg 0.133mg Pistachio
Valine 1.249mg 0.151mg Pistachio
Histidine 0.512mg 0.066mg Pistachio
Saturated Fat 5.907g 0.26g Brown rice
Monounsaturated Fat 23.257g 0.369g Pistachio
Polyunsaturated fat 14.38g 0.366g Pistachio
Omega-6 - Linoleic acid 14.091g 0.355g Pistachio
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
125%
Pistachio
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 7.42g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 5.647g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $0.6)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.