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  6. Broccoli vs. Pistachio

Broccoli vs. Pistachio — In-Depth Nutrition Comparison

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Differences between Broccoli and Pistachio

  • Broccoli is higher in Vitamin C, however, Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, and Magnesium.
  • Pistachio's daily need coverage for Copper is 139% higher.
  • Broccoli has 16 times more Vitamin C than Pistachio. While Broccoli has 89.2mg of Vitamin C, Pistachio has only 5.6mg.
  • Broccoli has less Saturated Fat.

The food types used in this comparison are Broccoli, raw and Nuts, pistachio nuts, raw.

Infographic

Broccoli 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.
Broccoli
Broccoli
0
:
10
Pistachio
Pistachio
Contains more Calcium +123.4%
Contains more Iron +437%
Contains more Magnesium +476.2%
Contains more Phosphorus +642.4%
Contains more Potassium +224.4%
Contains less Sodium -97%
Contains more Zinc +436.6%
Contains more Copper +2553.1%
Contains more Manganese +471.4%
Contains more Selenium +180%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +123.4%
Contains more Iron +437%
Contains more Magnesium +476.2%
Contains more Phosphorus +642.4%
Contains more Potassium +224.4%
Contains less Sodium -97%
Contains more Zinc +436.6%
Contains more Copper +2553.1%
Contains more Manganese +471.4%
Contains more Selenium +180%

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.
Broccoli
Broccoli
5
:
5
Pistachio
Pistachio
Contains more Vitamin A +20.7%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +10.2%
Contains more Folate +23.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +1125.4%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +871.4%
Equal in Vitamin B5 - 0.52
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin A +20.7%
Contains more Vitamin C +1492.9%
Contains more Vitamin B5 +10.2%
Contains more Folate +23.5%
Contains more Vitamin E +266.7%
Contains more Vitamin B1 +1125.4%
Contains more Vitamin B2 +36.8%
Contains more Vitamin B3 +103.4%
Contains more Vitamin B6 +871.4%
Equal in Vitamin B5 - 0.52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Pistachio
Pistachio
Contains more Water +1943.5%
Contains more Protein +614.9%
Contains more Fats +12148.6%
Contains more Carbs +309.2%
Contains more Other +242.5%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Pistachio
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 Water +1943.5%
Contains more Protein +614.9%
Contains more Fats +12148.6%
Contains more Carbs +309.2%
Contains more Other +242.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
2
Pistachio
Pistachio
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +37742.1%
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +211327.3%
Contains more Polyunsaturated fat +37742.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Broccoli
Broccoli
4
:
2
Pistachio
Pistachio
Contains more Glucose +53.1%
Contains more Fructose +183.3%
Contains more Lactose +∞%
Contains more Maltose +23.5%
Contains more Starch +∞%
Contains more Sucrose +6770%
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Pistachio
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 Glucose +53.1%
Contains more Fructose +183.3%
Contains more Lactose +∞%
Contains more Maltose +23.5%
Contains more Starch +∞%
Contains more Sucrose +6770%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broccoli Pistachio Opinion
Net carbs 4.04g 16.57g Pistachio
Protein 2.82g 20.16g Pistachio
Fats 0.37g 45.32g Pistachio
Carbs 6.64g 27.17g Pistachio
Calories 34kcal 560kcal Pistachio
Starch 0g 1.67g Pistachio
Fructose 0.68g 0.24g Broccoli
Sugar 1.7g 7.66g Broccoli
Fiber 2.6g 10.6g Pistachio
Calcium 47mg 105mg Pistachio
Iron 0.73mg 3.92mg Pistachio
Magnesium 21mg 121mg Pistachio
Phosphorus 66mg 490mg Pistachio
Potassium 316mg 1025mg Pistachio
Sodium 33mg 1mg Pistachio
Zinc 0.41mg 2.2mg Pistachio
Copper 0.049mg 1.3mg Pistachio
Manganese 0.21mg 1.2mg Pistachio
Selenium 2.5µg 7µg Pistachio
Vitamin A 623IU 516IU Broccoli
Vitamin A RAE 31µg 26µg Broccoli
Vitamin E 0.78mg 2.86mg Pistachio
Vitamin C 89.2mg 5.6mg Broccoli
Vitamin B1 0.071mg 0.87mg Pistachio
Vitamin B2 0.117mg 0.16mg Pistachio
Vitamin B3 0.639mg 1.3mg Pistachio
Vitamin B5 0.573mg 0.52mg Broccoli
Vitamin B6 0.175mg 1.7mg Pistachio
Folate 63µg 51µg Broccoli
Vitamin K 101.6µg Broccoli
Tryptophan 0.033mg 0.251mg Pistachio
Threonine 0.088mg 0.684mg Pistachio
Isoleucine 0.079mg 0.917mg Pistachio
Leucine 0.129mg 1.604mg Pistachio
Lysine 0.135mg 1.138mg Pistachio
Methionine 0.038mg 0.36mg Pistachio
Phenylalanine 0.117mg 1.092mg Pistachio
Valine 0.125mg 1.249mg Pistachio
Histidine 0.059mg 0.512mg Pistachio
Saturated Fat 0.039g 5.907g Broccoli
Monounsaturated Fat 0.011g 23.257g Pistachio
Polyunsaturated fat 0.038g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
65%
Broccoli
71%
Pistachio
Minerals Daily Need Coverage Score
19%
Broccoli
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 5.96g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 5.868g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.2)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.