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Coconut vs Pistachio - In-Depth Nutrition Comparison

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A recap on differences between Coconut and Pistachio

  • Coconut has more Manganese, however Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Phosphorus, Magnesium, Potassium, Iron, and Vitamin E .
  • Pistachio covers your daily Vitamin B6 needs 127% more than Coconut.
  • Pistachio contains 5 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Pistachio contains 5.907g.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +650%
Contains more Iron +61.3%
Contains more Magnesium +278.1%
Contains more Phosphorus +333.6%
Contains more Potassium +187.9%
Contains less Sodium -95%
Contains more Zinc +100%
Contains more Copper +198.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Calcium +650%
Contains more Iron +61.3%
Contains more Magnesium +278.1%
Contains more Phosphorus +333.6%
Contains more Potassium +187.9%
Contains less Sodium -95%
Contains more Zinc +100%
Contains more Copper +198.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%
Contains more Folate +96.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
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 +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin C +69.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%
Contains more Folate +96.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 Opinion
Net carbs 6.23g 16.57g Pistachio
Protein 3.33g 20.16g Pistachio
Fats 33.49g 45.32g Pistachio
Carbs 15.23g 27.17g Pistachio
Calories 354kcal 560kcal Pistachio
Starch g 1.67g Pistachio
Fructose g 0.24g Pistachio
Sugar 6.23g 7.66g Coconut
Fiber 9g 10.6g Pistachio
Calcium 14mg 105mg Pistachio
Iron 2.43mg 3.92mg Pistachio
Magnesium 32mg 121mg Pistachio
Phosphorus 113mg 490mg Pistachio
Potassium 356mg 1025mg Pistachio
Sodium 20mg 1mg Pistachio
Zinc 1.1mg 2.2mg Pistachio
Copper 0.435mg 1.3mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin E 0.24mg 2.86mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 5.6mg Pistachio
Vitamin B1 0.066mg 0.87mg Pistachio
Vitamin B2 0.02mg 0.16mg Pistachio
Vitamin B3 0.54mg 1.3mg Pistachio
Vitamin B5 0.3mg 0.52mg Pistachio
Vitamin B6 0.054mg 1.7mg Pistachio
Folate 26µg 51µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Coconut
Tryptophan 0.039mg 0.251mg Pistachio
Threonine 0.121mg 0.684mg Pistachio
Isoleucine 0.131mg 0.917mg Pistachio
Leucine 0.247mg 1.604mg Pistachio
Lysine 0.147mg 1.138mg Pistachio
Methionine 0.062mg 0.36mg Pistachio
Phenylalanine 0.169mg 1.092mg Pistachio
Valine 0.202mg 1.249mg Pistachio
Histidine 0.077mg 0.512mg Pistachio
Cholesterol 0mg 0mg
Trans Fat g 0g Coconut
Saturated Fat 29.698g 5.907g Pistachio
Monounsaturated Fat 1.425g 23.257g Pistachio
Polyunsaturated fat 0.366g 14.38g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
8
Coconut
71
Pistachio
Mineral Summary Score
47
Coconut
132
Pistachio

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Coconut
121%
Pistachio
Carbohydrates
15%
Coconut
27%
Pistachio
Fats
155%
Coconut
209%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.