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Pistachio vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 14)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 6.11g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Flax
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
44
Flax
Mineral Summary Score
83
Pistachio
125
Flax

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
Flax
Contains more Potassium +26.1%
Contains less Sodium -96.7%
Contains more Iron +46.2%
Contains more Calcium +142.9%
Contains more Magnesium +224%
Contains more Zinc +97.3%
Contains more Phosphorus +31%
Equal in Copper - 1.22
Contains more Potassium +26.1%
Contains less Sodium -96.7%
Contains more Iron +46.2%
Contains more Calcium +142.9%
Contains more Magnesium +224%
Contains more Zinc +97.3%
Contains more Phosphorus +31%
Equal in Copper - 1.22

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
:
5
Flax
Contains more Vitamin C +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin B6 +259.4%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Equal in Vitamin B2 - 0.161
Contains more Vitamin C +833.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin B6 +259.4%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Equal in Vitamin B2 - 0.161

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
110%
Flax
Carbohydrates
27%
Pistachio
29%
Flax
Fats
209%
Pistachio
195%
Flax

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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 Flax Opinion
Calories 560 534 Pistachio
Protein 20.16 18.29 Pistachio
Fats 45.32 42.16 Pistachio
Vitamin C 5.6 0.6 Pistachio
Carbs 27.17 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 5.73 Flax
Calcium 105 255 Flax
Potassium 1025 813 Pistachio
Magnesium 121 392 Flax
Sugars 7.66 1.55 Pistachio
Fiber 10.6 27.3 Flax
Copper 1.3 1.22 Pistachio
Zinc 2.2 4.34 Flax
Starch 1.67 Pistachio
Phosphorus 490 642 Flax
Sodium 1 30 Pistachio
Vitamin A 516 0 Pistachio
Vitamin E 2.86 0.31 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 1.644 Flax
Vitamin B2 0.16 0.161 Flax
Vitamin B3 1.3 3.08 Flax
Vitamin B5 0.52 0.985 Flax
Vitamin B6 1.7 0.473 Pistachio
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folic acid (B9) 0 0
Trans Fat 0 Flax
Saturated Fat 5.907 3.663 Flax
Monounsaturated Fat 23.257 7.527 Pistachio
Polyunsaturated fat 14.38 28.73 Flax
Tryptophan 0.251 0.297 Flax
Threonine 0.684 0.766 Flax
Isoleucine 0.917 0.896 Pistachio
Leucine 1.604 1.235 Pistachio
Lysine 1.138 0.862 Pistachio
Methionine 0.36 0.37 Flax
Phenylalanine 1.092 0.957 Pistachio
Valine 1.249 1.072 Pistachio
Histidine 0.512 0.472 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.