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Avocado vs. Pistachio — In-Depth Nutrition Comparison

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How are avocados and pistachios different?

  • Pistachios are higher than avocados in copper, vitamin B6, vitamin B1, phosphorus, fats, manganese, protein, iron, and magnesium.
  • Pistachios cover your daily need for copper 123% more than avocados.
  • Avocados have a higher glycemic index (40) than pistachios (28).

Avocados, raw, all commercial varieties and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Avocado vs Pistachio infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +612.7%
Contains more CopperCopper +584.2%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +842.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +745.1%
Contains more SeleniumSelenium +1650%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +58.8%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +38.2%
Contains more Vitamin B1Vitamin B1 +1198.5%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B6Vitamin B6 +561.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Pistachio DV% diff.
Copper 0.19mg 1.3mg 123%
Vitamin B6 0.257mg 1.7mg 111%
Polyunsaturated fat 1.816g 14.38g 84%
Omega-6 (Linoleic acid) 14.091g 83%
Vitamin B1 0.067mg 0.87mg 67%
Phosphorus 52mg 490mg 63%
Fats 14.66g 45.32g 47%
Manganese 0.142mg 1.2mg 46%
Iron 0.55mg 3.92mg 42%
Protein 2g 20.16g 36%
Monounsaturated fat 9.799g 23.257g 34%
Magnesium 29mg 121mg 22%
Calories 160kcal 560kcal 20%
Vitamin K 21µg 18%
Vitamin B5 1.389mg 0.52mg 17%
Saturated fat 2.126g 5.907g 17%
Potassium 485mg 1025mg 16%
Fiber 6.7g 10.6g 16%
Zinc 0.64mg 2.2mg 14%
Selenium 0.4µg 7µg 12%
Calcium 12mg 105mg 9%
Folate 81µg 51µg 8%
Omega-3 (ALA) 0.111g 7%
Carbs 8.53g 27.17g 6%
Vitamin C 10mg 5.6mg 5%
Vitamin E 2.07mg 2.86mg 5%
Vitamin B3 1.738mg 1.3mg 3%
Choline 14.2mg 3%
Vitamin A 7µg 26µg 2%
Vitamin B2 0.13mg 0.16mg 2%
Starch 0.11g 1.67g 1%
Protein per 100 calories 1.3g 3.6g N/A
Calories per 10 g protein 800kcal 278kcal N/A
Weight per 100 calories 63g 18g N/A
Unsaturated / Saturated Fat ratio 5.5 6.4 N/A
Net carbs 1.83g 16.57g N/A
Sugar 0.66g 7.66g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.025mg 0.251mg 0%
Threonine 0.073mg 0.684mg 0%
Isoleucine 0.084mg 0.917mg 0%
Leucine 0.143mg 1.604mg 0%
Lysine 0.132mg 1.138mg 0%
Methionine 0.038mg 0.36mg 0%
Phenylalanine 0.097mg 1.092mg 0%
Valine 0.107mg 1.249mg 0%
Histidine 0.049mg 0.512mg 0%
Fructose 0.12g 0.24g 0%
Omega-6 (Gamma-linolenic acid) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
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
Contains more WaterWater +1575.7%
Contains more ProteinProtein +908%
Contains more FatsFats +209.1%
Contains more CarbsCarbs +218.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +137.3%
Contains more Poly. FatPolyunsaturated fat +691.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
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
Contains more GlucoseGlucose +15.6%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +1418.2%
Contains more SucroseSucrose +11350%
Contains more FructoseFructose +100%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.