Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Coconut vs. Pistachio — In-Depth Nutrition Comparison

Compare

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.

Infographic

Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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 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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 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 +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
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 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 -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.
Coconut Pistachio
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Coconut Pistachio 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?

ok
ok
is better in case of low diet
Coconut Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Coconut
63%
Pistachio
Minerals Daily Need Coverage Score
63%
Coconut
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 23.791g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 31)
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?
Coconut
Coconut is lower in Sugar (difference - 1.43g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.