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Walnut vs Pistachio - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 5.05g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $2.4)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 2)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 0.219g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.
Walnut Pistachio
Lower in Sugars ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Pistachio
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
20
Walnut
49
Pistachio
Mineral Summary Score
80
Walnut
83
Pistachio

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
Walnut
3
:
Contains more Magnesium +30.6%
Contains more Copper +22%
Contains more Zinc +40.5%
Contains more Iron +34.7%
Contains more Potassium +132.4%
Contains more Phosphorus +41.6%
Contains less Sodium -50%
Equal in Calcium - 105
Contains more Magnesium +30.6%
Contains more Copper +22%
Contains more Zinc +40.5%
Contains more Iron +34.7%
Contains more Potassium +132.4%
Contains more Phosphorus +41.6%
Contains less Sodium -50%
Equal in Calcium - 105

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
Walnut
2
:
Contains more Vitamin C +330.8%
Contains more Vitamin A +2480%
Contains more Vitamin E +308.6%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B6 +216.6%
Equal in Vitamin B2 - 0.16
Equal in Vitamin B5 - 0.52
Contains more Vitamin C +330.8%
Contains more Vitamin A +2480%
Contains more Vitamin E +308.6%
Contains more Vitamin B1 +155.1%
Contains more Vitamin B3 +15.6%
Contains more Vitamin B6 +216.6%
Equal in Vitamin B2 - 0.16
Equal in Vitamin B5 - 0.52

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
91%
Walnut
121%
Pistachio
Carbohydrates
14%
Walnut
27%
Pistachio
Fats
301%
Walnut
209%
Pistachio

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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 Walnut Pistachio Opinion
Calories 654 560 Walnut
Protein 15.23 20.16 Pistachio
Fats 65.21 45.32 Walnut
Vitamin C 1.3 5.6 Pistachio
Carbs 13.71 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 3.92 Pistachio
Calcium 98 105 Pistachio
Potassium 441 1025 Pistachio
Magnesium 158 121 Walnut
Sugars 2.61 7.66 Pistachio
Fiber 6.7 10.6 Pistachio
Copper 1.586 1.3 Walnut
Zinc 3.09 2.2 Walnut
Starch 0.06 1.67 Pistachio
Phosphorus 346 490 Pistachio
Sodium 2 1 Pistachio
Vitamin A 20 516 Pistachio
Vitamin E 0.7 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.341 0.87 Pistachio
Vitamin B2 0.15 0.16 Pistachio
Vitamin B3 1.125 1.3 Pistachio
Vitamin B5 0.57 0.52 Walnut
Vitamin B6 0.537 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat 0 Walnut
Saturated Fat 6.126 5.907 Pistachio
Monounsaturated Fat 8.933 23.257 Pistachio
Polyunsaturated fat 47.174 14.38 Walnut
Tryptophan 0.17 0.251 Pistachio
Threonine 0.596 0.684 Pistachio
Isoleucine 0.625 0.917 Pistachio
Leucine 1.17 1.604 Pistachio
Lysine 0.424 1.138 Pistachio
Methionine 0.236 0.36 Pistachio
Phenylalanine 0.711 1.092 Pistachio
Valine 0.753 1.249 Pistachio
Histidine 0.391 0.512 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.