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Buckwheat vs. Pistachio — In-Depth Nutrition Comparison

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Differences between buckwheat and pistachios

  • Pistachios are higher than buckwheat in copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, potassium, and vitamin E.
  • Pistachios' daily need coverage for copper is 128% higher.
  • Buckwheat has less saturated fat.
  • Pistachios have a lower glycemic index (28) than buckwheat (51).

The food types used in this comparison are Buckwheat groats, roasted, cooked and Nuts, pistachio nuts, raw.

Infographic

Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
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 +137.3%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +1064.8%
Contains more IronIron +390%
Contains more CopperCopper +790.4%
Contains more ZincZinc +260.7%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +197.8%
Contains more SeleniumSelenium +218.2%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3077.8%
Contains more Vitamin B1Vitamin B1 +2075%
Contains more Vitamin B2Vitamin B2 +310.3%
Contains more Vitamin B3Vitamin B3 +38.3%
Contains more Vitamin B5Vitamin B5 +44.8%
Contains more Vitamin B6Vitamin B6 +2107.8%
Contains more FolateFolate +264.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 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 +1630.7%
Contains more ProteinProtein +496.4%
Contains more FatsFats +7209.7%
Contains more CarbsCarbs +36.3%
Contains more OtherOther +593%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 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 -97.7%
Contains more Mono. FatMonounsaturated fat +12270.7%
Contains more Poly. FatPolyunsaturated fat +7548.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
57% 29% 14%
Starch: 0 g
Sucrose: 0.4 g
Glucose: 0.2 g
Fructose: 0.1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +1617.5%
Contains more GlucoseGlucose +60%
Contains more FructoseFructose +140%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Buckwheat Pistachio DV% diff.
Copper 0.146mg 1.3mg 128%
Vitamin B6 0.077mg 1.7mg 125%
Polyunsaturated fat 0.188g 14.38g 95%
Vitamin B1 0.04mg 0.87mg 69%
Fats 0.62g 45.32g 69%
Phosphorus 70mg 490mg 60%
Monounsaturated fat 0.188g 23.257g 58%
Iron 0.8mg 3.92mg 39%
Manganese 0.403mg 1.2mg 35%
Protein 3.38g 20.16g 34%
Fiber 2.7g 10.6g 32%
Potassium 88mg 1025mg 28%
Saturated fat 0.134g 5.907g 26%
Calories 92kcal 560kcal 23%
Vitamin E 0.09mg 2.86mg 18%
Magnesium 51mg 121mg 17%
Zinc 0.61mg 2.2mg 14%
Calcium 7mg 105mg 10%
Selenium 2.2µg 7µg 9%
Vitamin B2 0.039mg 0.16mg 9%
Folate 14µg 51µg 9%
Vitamin C 0mg 5.6mg 6%
Choline 20.1mg 4%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.359mg 0.52mg 3%
Carbs 19.94g 27.17g 2%
Vitamin B3 0.94mg 1.3mg 2%
Vitamin K 1.9µg 2%
Starch 1.67g 1%
Net carbs 17.24g 16.57g N/A
Sugar 0.9g 7.66g N/A
Sodium 4mg 1mg 0%
Tryptophan 0.049mg 0.251mg 0%
Threonine 0.129mg 0.684mg 0%
Isoleucine 0.127mg 0.917mg 0%
Leucine 0.212mg 1.604mg 0%
Lysine 0.172mg 1.138mg 0%
Methionine 0.044mg 0.36mg 0%
Phenylalanine 0.133mg 1.092mg 0%
Valine 0.173mg 1.249mg 0%
Histidine 0.079mg 0.512mg 0%
Fructose 0.1g 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Buckwheat Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Buckwheat
63%
Pistachio
Minerals Daily Need Coverage Score
24%
Buckwheat
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Buckwheat
Buckwheat is lower in Sugar (difference - 6.76g)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 5.773g)
Which food is cheaper?
Buckwheat
Buckwheat is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.