Coconut vs. Pistachio — In-Depth Nutrition Comparison
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A recap on differences between coconut and pistachios
- Coconut has more manganese; however, pistachios are higher in vitamin B6, copper, vitamin B1, phosphorus, magnesium, potassium, iron, and vitamin E.
- Pistachios cover your daily vitamin B6 needs 127% more than coconut.
- Pistachios contain 5 times less saturated fat than coconut. Coconut contains 29.698g of saturated fat, while pistachios contain 5.907g.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Nuts, pistachio nuts, raw.
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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 ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +44.3% |
| Contains more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +650% |
| Contains more PotassiumPotassium | +187.9% |
| Contains more IronIron | +61.3% |
| Contains more CopperCopper | +198.9% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +333.6% |
| Contains less SodiumSodium | -95% |
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 KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +69.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1091.7% |
| Contains more Vitamin B1Vitamin B1 | +1218.2% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B3Vitamin B3 | +140.7% |
| Contains more Vitamin B5Vitamin B5 | +73.3% |
| Contains more Vitamin B6Vitamin B6 | +3048.1% |
| Contains more FolateFolate | +96.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +975.3% |
| Contains more ProteinProtein | +505.4% |
| Contains more FatsFats | +35.3% |
| Contains more CarbsCarbs | +78.4% |
| Contains more OtherOther | +210.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.1% |
| Contains more Mono. FatMonounsaturated fat | +1532.1% |
| Contains more Poly. FatPolyunsaturated fat | +3829% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.054mg | 1.7mg | 127% |
| Saturated fat | 29.698g | 5.907g | 108% |
| Copper | 0.435mg | 1.3mg | 96% |
| Polyunsaturated fat | 0.366g | 14.38g | 93% |
| Vitamin B1 | 0.066mg | 0.87mg | 67% |
| Monounsaturated fat | 1.425g | 23.257g | 55% |
| Phosphorus | 113mg | 490mg | 54% |
| Protein | 3.33g | 20.16g | 34% |
| Magnesium | 32mg | 121mg | 21% |
| Potassium | 356mg | 1025mg | 20% |
| Iron | 2.43mg | 3.92mg | 19% |
| Fats | 33.49g | 45.32g | 18% |
| Vitamin E | 0.24mg | 2.86mg | 17% |
| Manganese | 1.5mg | 1.2mg | 13% |
| Vitamin B2 | 0.02mg | 0.16mg | 11% |
| Calories | 354kcal | 560kcal | 10% |
| Zinc | 1.1mg | 2.2mg | 10% |
| Calcium | 14mg | 105mg | 9% |
| Folate | 26µg | 51µg | 6% |
| Selenium | 10.1µg | 7µg | 6% |
| Fiber | 9g | 10.6g | 6% |
| Vitamin B3 | 0.54mg | 1.3mg | 5% |
| Carbs | 15.23g | 27.17g | 4% |
| Vitamin B5 | 0.3mg | 0.52mg | 4% |
| Vitamin C | 3.3mg | 5.6mg | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 1mg | 1% |
| Starch | 1.67g | 1% | |
| Net carbs | 6.23g | 16.57g | N/A |
| Sugar | 6.23g | 7.66g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.251mg | 0% |
| Threonine | 0.121mg | 0.684mg | 0% |
| Isoleucine | 0.131mg | 0.917mg | 0% |
| Leucine | 0.247mg | 1.604mg | 0% |
| Lysine | 0.147mg | 1.138mg | 0% |
| Methionine | 0.062mg | 0.36mg | 0% |
| Phenylalanine | 0.169mg | 1.092mg | 0% |
| Valine | 0.202mg | 1.249mg | 0% |
| Histidine | 0.077mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
63%
Minerals Daily Need Coverage Score
63%
125%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 23.791g)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 1.43g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.6)