Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Almond vs Pistachio - In-Depth Nutrition Comparison

Compare

Important differences between Almond and Pistachio

  • Almond has more Vitamin E , Vitamin B2, Manganese, Magnesium, Calcium, and Vitamin B3, however Pistachio is richer in Vitamin B6, Vitamin B1, and Copper.
  • Almond's daily need coverage for Vitamin E is 152% more.
  • Almond contains 7 times more Vitamin B2 than Pistachio. Almond contains 1.138mg of Vitamin B2, while Pistachio contains 0.16mg.
  • Almond contains less Saturated Fat.

The food varieties used in the comparison are Nuts, almonds and Nuts, pistachio nuts, raw.

Infographic

Almond vs Pistachio infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Contains more Potassium +39.8%
Contains more Copper +26.1%
Equal in Iron - 3.92
Equal in Phosphorus - 490
Equal in Sodium - 1
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Calcium +156.2%
Contains more Magnesium +123.1%
Contains more Zinc +41.8%
Contains more Potassium +39.8%
Contains more Copper +26.1%
Equal in Iron - 3.92
Equal in Phosphorus - 490
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +25700%
Contains more Vitamin B1 +324.4%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +1140.9%
Contains more Folate +15.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin E +796.2%
Contains more Vitamin B2 +611.3%
Contains more Vitamin B3 +178.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +25700%
Contains more Vitamin B1 +324.4%
Contains more Vitamin B5 +10.4%
Contains more Vitamin B6 +1140.9%
Contains more Folate +15.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
71
Pistachio
Mineral Summary Score
139
Almond
132
Pistachio

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 food.
Protein
127%
Almond
121%
Pistachio
Carbohydrates
22%
Almond
27%
Pistachio
Fats
230%
Almond
209%
Pistachio

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Pistachio
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 3.31g)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 2.105g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 15)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Almond Pistachio Opinion
Calories 579 560 Almond
Protein 21.15 20.16 Almond
Fats 49.93 45.32 Almond
Vitamin C 0 5.6 Pistachio
Carbs 21.55 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 3.92 Pistachio
Calcium 269 105 Almond
Potassium 733 1025 Pistachio
Magnesium 270 121 Almond
Sugar 4.35 7.66 Almond
Fiber 12.5 10.6 Almond
Copper 1.031 1.3 Pistachio
Zinc 3.12 2.2 Almond
Starch 0.72 1.67 Pistachio
Phosphorus 481 490 Pistachio
Sodium 1 1
Vitamin A 2 516 Pistachio
Vitamin E 25.63 2.86 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.87 Pistachio
Vitamin B2 1.138 0.16 Almond
Vitamin B3 3.618 1.3 Almond
Vitamin B5 0.471 0.52 Pistachio
Vitamin B6 0.137 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 0 Almond
Folate 44 51 Pistachio
Trans Fat 0.015 0 Pistachio
Saturated Fat 3.802 5.907 Almond
Monounsaturated Fat 31.551 23.257 Almond
Polyunsaturated fat 12.329 14.38 Pistachio
Tryptophan 0.211 0.251 Pistachio
Threonine 0.601 0.684 Pistachio
Isoleucine 0.751 0.917 Pistachio
Leucine 1.473 1.604 Pistachio
Lysine 0.568 1.138 Pistachio
Methionine 0.157 0.36 Pistachio
Phenylalanine 1.132 1.092 Almond
Valine 0.855 1.249 Pistachio
Histidine 0.539 0.512 Almond
Fructose 0.11 0.24 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.