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Beechnuts vs. Pistachio — In-Depth Nutrition Comparison

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How are Beechnuts and Pistachio different?

  • Beechnuts are richer in Vitamin B2, Folate, and Vitamin C, while Pistachio is higher in Vitamin B6, Phosphorus, Copper, Vitamin B1, Magnesium, Iron, and Zinc.
  • Pistachio covers your daily need of Vitamin B6 78% more than Beechnuts.
  • Beechnuts contain 3 times more Vitamin C than Pistachio. Beechnuts contain 15.5mg of Vitamin C, while Pistachio contains 5.6mg.

Nuts, beechnuts, dried and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Beechnuts vs Pistachio infographic
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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.
Contains more Manganese +11.8%
Contains more Calcium +10400%
Contains more Iron +59.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +511.1%
Contains more Copper +94%
Equal in Potassium - 1025
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Manganese +11.8%
Contains more Calcium +10400%
Contains more Iron +59.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +511.1%
Contains more Copper +94%
Equal in Potassium - 1025

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.
:
Contains more Vitamin C +176.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +77.9%
Contains more Folate +121.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B6 +148.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin C +176.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +77.9%
Contains more Folate +121.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B6 +148.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +10.3%
Contains more Carbs +23.3%
Contains more Water +51%
Contains more Other +24.2%
Contains more Protein +225.2%
Equal in Fats - 45.32
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 Fats +10.3%
Contains more Carbs +23.3%
Contains more Water +51%
Contains more Other +24.2%
Contains more Protein +225.2%
Equal in Fats - 45.32

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +39.7%
Equal in Saturated Fat - 5.907
Equal in Monounsaturated Fat - 23.257
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains more Polyunsaturated fat +39.7%
Equal in Saturated Fat - 5.907
Equal in Monounsaturated Fat - 23.257

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beechnuts Pistachio Opinion
Net carbs 33.5g 16.57g Beechnuts
Protein 6.2g 20.16g Pistachio
Fats 50g 45.32g Beechnuts
Carbs 33.5g 27.17g Beechnuts
Calories 576kcal 560kcal Beechnuts
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Beechnuts
Fiber 10.6g Pistachio
Calcium 1mg 105mg Pistachio
Iron 2.46mg 3.92mg Pistachio
Magnesium 0mg 121mg Pistachio
Phosphorus 0mg 490mg Pistachio
Potassium 1017mg 1025mg Pistachio
Sodium 38mg 1mg Pistachio
Zinc 0.36mg 2.2mg Pistachio
Copper 0.67mg 1.3mg Pistachio
Manganese 1.341mg 1.2mg Beechnuts
Selenium 7µg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 15.5mg 5.6mg Beechnuts
Vitamin B1 0.304mg 0.87mg Pistachio
Vitamin B2 0.371mg 0.16mg Beechnuts
Vitamin B3 0.877mg 1.3mg Pistachio
Vitamin B5 0.925mg 0.52mg Beechnuts
Vitamin B6 0.684mg 1.7mg Pistachio
Folate 113µg 51µg Beechnuts
Tryptophan 0.069mg 0.251mg Pistachio
Threonine 0.221mg 0.684mg Pistachio
Isoleucine 0.245mg 0.917mg Pistachio
Leucine 0.367mg 1.604mg Pistachio
Lysine 0.367mg 1.138mg Pistachio
Methionine 0.146mg 0.36mg Pistachio
Phenylalanine 0.262mg 1.092mg Pistachio
Valine 0.346mg 1.249mg Pistachio
Histidine 0.172mg 0.512mg Pistachio
Saturated Fat 5.719g 5.907g Beechnuts
Monounsaturated Fat 21.892g 23.257g Pistachio
Polyunsaturated fat 20.089g 14.38g Beechnuts
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts Pistachio
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
41%
Beechnuts
65%
Pistachio
Minerals Daily Need Coverage Score
60%
Beechnuts
125%
Pistachio

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 37mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 28)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.