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Babassu oil vs. Pistachio — In-Depth Nutrition Comparison

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A recap on the differences between babassu oil and pistachios

  • Babassu oil has more vitamin E; however, pistachios are higher in vitamin B6, vitamin B1, phosphorus, iron, fiber, potassium, magnesium, and zinc.
  • Babassu oil covers your daily saturated fat needs 376% more than pistachios.
  • Pistachios contain 7 times less vitamin E than babassu oil. Babassu oil contains 19.1mg of vitamin E, while pistachios contain 2.86mg.
  • Pistachios have less saturated fat.
  • The glycemic index of pistachios is higher.

Food varieties used in this article are Oil, babassu and Nuts, pistachio nuts, raw.

Infographic

Babassu oil vs Pistachio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 382% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin EVitamin E +567.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Babassu oil Pistachio DV% diff.
Saturated fat 81.2g 5.907g 342%
Copper 1.3mg 144%
Vitamin B6 0mg 1.7mg 131%
Vitamin E 19.1mg 2.86mg 108%
Polyunsaturated fat 1.6g 14.38g 85%
Fats 100g 45.32g 84%
Vitamin B1 0mg 0.87mg 73%
Phosphorus 0mg 490mg 70%
Manganese 1.2mg 52%
Iron 0mg 3.92mg 49%
Fiber 0g 10.6g 42%
Protein 0g 20.16g 40%
Potassium 0mg 1025mg 30%
Monounsaturated fat 11.4g 23.257g 30%
Magnesium 0mg 121mg 29%
Zinc 0mg 2.2mg 20%
Calories 884kcal 560kcal 16%
Folate 0µg 51µg 13%
Selenium 0µg 7µg 13%
Vitamin B2 0mg 0.16mg 12%
Calcium 0mg 105mg 11%
Vitamin B5 0mg 0.52mg 10%
Carbs 0g 27.17g 9%
Vitamin B3 0mg 1.3mg 8%
Vitamin C 0mg 5.6mg 6%
Vitamin A 0µg 26µg 3%
Starch 1.67g 1%
Net carbs 0g 16.57g N/A
Sugar 0g 7.66g N/A
Sodium 0mg 1mg 0%
Tryptophan 0mg 0.251mg 0%
Threonine 0mg 0.684mg 0%
Isoleucine 0mg 0.917mg 0%
Leucine 0mg 1.604mg 0%
Lysine 0mg 1.138mg 0%
Methionine 0mg 0.36mg 0%
Phenylalanine 0mg 1.092mg 0%
Valine 0mg 1.249mg 0%
Histidine 0mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +120.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
86% 12% 2%
Saturated fat: Sat. Fat 81.2 g
Monounsaturated fat: Mono. Fat 11.4 g
Polyunsaturated fat: Poly. Fat 1.6 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 -92.7%
Contains more Mono. FatMonounsaturated fat +104%
Contains more Poly. FatPolyunsaturated fat +798.8%

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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. Babassu oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171428/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.