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  6. Pistachio vs. Tuna

Pistachio vs. Tuna — In-Depth Nutrition Comparison

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Important differences between Pistachio and Tuna

  • Pistachio has more Copper, Vitamin B1, Manganese, Vitamin B6, Fiber, and Iron, however, Tuna is richer in Selenium, Vitamin B3, and Vitamin B12.
  • Tuna's daily need coverage for Selenium is 184% more.
  • Tuna contains less Saturated Fat.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat.

Infographic

Pistachio vs Tuna 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
Tuna
Tuna
Contains more Calcium +2525%
Contains more Iron +326.1%
Contains more Magnesium +188.1%
Contains more Phosphorus +47.1%
Contains more Potassium +94.5%
Contains less Sodium -98.1%
Contains more Zinc +388.9%
Contains more Copper +2923.3%
Contains more Manganese +9130.8%
Contains more Selenium +1445.7%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +2525%
Contains more Iron +326.1%
Contains more Magnesium +188.1%
Contains more Phosphorus +47.1%
Contains more Potassium +94.5%
Contains less Sodium -98.1%
Contains more Zinc +388.9%
Contains more Copper +2923.3%
Contains more Manganese +9130.8%
Contains more Selenium +1445.7%

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.
Pistachio
Pistachio
8
:
4
Tuna
Tuna
Contains more Vitamin A +693.8%
Contains more Vitamin E +886.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +63.8%
Contains more Folate +2450%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1597.7%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +693.8%
Contains more Vitamin E +886.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +16.8%
Contains more Vitamin B5 +55.7%
Contains more Vitamin B6 +63.8%
Contains more Folate +2450%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1597.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Tuna
Tuna
Contains more Fats +7581.4%
Contains more Carbs +∞%
Contains more Other +132.8%
Contains more Protein +44.6%
Contains more Water +1478.5%
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +7581.4%
Contains more Carbs +∞%
Contains more Other +132.8%
Contains more Protein +44.6%
Contains more Water +1478.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +16752.9%
Contains more Polyunsaturated fat +8117.1%
Contains less Saturated Fat -96.5%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +16752.9%
Contains more Polyunsaturated fat +8117.1%
Contains less Saturated Fat -96.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Tuna Opinion
Net carbs 16.57g 0g Pistachio
Protein 20.16g 29.15g Tuna
Fats 45.32g 0.59g Pistachio
Carbs 27.17g 0g Pistachio
Calories 560kcal 130kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0g Tuna
Fiber 10.6g 0g Pistachio
Calcium 105mg 4mg Pistachio
Iron 3.92mg 0.92mg Pistachio
Magnesium 121mg 42mg Pistachio
Phosphorus 490mg 333mg Pistachio
Potassium 1025mg 527mg Pistachio
Sodium 1mg 54mg Pistachio
Zinc 2.2mg 0.45mg Pistachio
Copper 1.3mg 0.043mg Pistachio
Manganese 1.2mg 0.013mg Pistachio
Selenium 7µg 108.2µg Tuna
Vitamin A 516IU 65IU Pistachio
Vitamin A RAE 26µg 22µg Pistachio
Vitamin E 2.86mg 0.29mg Pistachio
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.134mg Pistachio
Vitamin B2 0.16mg 0.137mg Pistachio
Vitamin B3 1.3mg 22.07mg Tuna
Vitamin B5 0.52mg 0.334mg Pistachio
Vitamin B6 1.7mg 1.038mg Pistachio
Folate 51µg 2µg Pistachio
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.251mg 0.313mg Tuna
Threonine 0.684mg 1.224mg Tuna
Isoleucine 0.917mg 1.287mg Tuna
Leucine 1.604mg 2.27mg Tuna
Lysine 1.138mg 2.565mg Tuna
Methionine 0.36mg 0.827mg Tuna
Phenylalanine 1.092mg 1.091mg Pistachio
Valine 1.249mg 1.438mg Tuna
Histidine 0.512mg 0.822mg Tuna
Cholesterol 0mg 47mg Pistachio
Trans Fat 0g 0.02g Pistachio
Saturated Fat 5.907g 0.205g Tuna
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 23.257g 0.138g Pistachio
Polyunsaturated fat 14.38g 0.175g Pistachio
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
125%
Pistachio
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 5.702g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 28)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 47mg)
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

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.