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  6. Plum vs. Pistachio

Plum vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between Plum and Pistachio

  • The amount of Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, and Potassium in Pistachio is higher than in Plum.
  • Pistachio covers your daily Copper needs 138% more than Plum.
  • Plum contains less Saturated Fat.

Specific food types used in this comparison are Plums, raw and Nuts, pistachio nuts, raw.

Infographic

Plum 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.
Plum
Plum
1
:
9
Pistachio
Pistachio
Contains less Sodium -100%
Contains more Calcium +1650%
Contains more Iron +2205.9%
Contains more Magnesium +1628.6%
Contains more Phosphorus +2962.5%
Contains more Potassium +552.9%
Contains more Zinc +2100%
Contains more Copper +2180.7%
Contains more Manganese +2207.7%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains less Sodium -100%
Contains more Calcium +1650%
Contains more Iron +2205.9%
Contains more Magnesium +1628.6%
Contains more Phosphorus +2962.5%
Contains more Potassium +552.9%
Contains more Zinc +2100%
Contains more Copper +2180.7%
Contains more Manganese +2207.7%
Contains more Selenium +∞%

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.
Plum
Plum
2
:
8
Pistachio
Pistachio
Contains more Vitamin C +69.6%
Contains more Vitamin A +49.6%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +3007.1%
Contains more Vitamin B2 +515.4%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +5762.1%
Contains more Folate +920%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
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 C +69.6%
Contains more Vitamin A +49.6%
Contains more Vitamin E +1000%
Contains more Vitamin B1 +3007.1%
Contains more Vitamin B2 +515.4%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +285.2%
Contains more Vitamin B6 +5762.1%
Contains more Folate +920%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Pistachio
Pistachio
Contains more Water +1896.1%
Contains more Protein +2780%
Contains more Fats +16085.7%
Contains more Carbs +137.9%
Contains more Other +705.4%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +1896.1%
Contains more Protein +2780%
Contains more Fats +16085.7%
Contains more Carbs +137.9%
Contains more Other +705.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Pistachio
Pistachio
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +17256%
Contains more Polyunsaturated fat +32581.8%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +17256%
Contains more Polyunsaturated fat +32581.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
3
:
3
Pistachio
Pistachio
Contains more Glucose +1484.4%
Contains more Fructose +1179.2%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +337.6%
Contains more Maltose +112.5%
Plum
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 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 +1484.4%
Contains more Fructose +1179.2%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +337.6%
Contains more Maltose +112.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Pistachio Opinion
Net carbs 10.02g 16.57g Pistachio
Protein 0.7g 20.16g Pistachio
Fats 0.28g 45.32g Pistachio
Carbs 11.42g 27.17g Pistachio
Calories 46kcal 560kcal Pistachio
Starch 0g 1.67g Pistachio
Fructose 3.07g 0.24g Plum
Sugar 9.92g 7.66g Pistachio
Fiber 1.4g 10.6g Pistachio
Calcium 6mg 105mg Pistachio
Iron 0.17mg 3.92mg Pistachio
Magnesium 7mg 121mg Pistachio
Phosphorus 16mg 490mg Pistachio
Potassium 157mg 1025mg Pistachio
Sodium 0mg 1mg Plum
Zinc 0.1mg 2.2mg Pistachio
Copper 0.057mg 1.3mg Pistachio
Manganese 0.052mg 1.2mg Pistachio
Selenium 0µg 7µg Pistachio
Vitamin A 345IU 516IU Pistachio
Vitamin A RAE 17µg 26µg Pistachio
Vitamin E 0.26mg 2.86mg Pistachio
Vitamin C 9.5mg 5.6mg Plum
Vitamin B1 0.028mg 0.87mg Pistachio
Vitamin B2 0.026mg 0.16mg Pistachio
Vitamin B3 0.417mg 1.3mg Pistachio
Vitamin B5 0.135mg 0.52mg Pistachio
Vitamin B6 0.029mg 1.7mg Pistachio
Folate 5µg 51µg Pistachio
Vitamin K 6.4µg Plum
Tryptophan 0.009mg 0.251mg Pistachio
Threonine 0.01mg 0.684mg Pistachio
Isoleucine 0.014mg 0.917mg Pistachio
Leucine 0.015mg 1.604mg Pistachio
Lysine 0.016mg 1.138mg Pistachio
Methionine 0.008mg 0.36mg Pistachio
Phenylalanine 0.014mg 1.092mg Pistachio
Valine 0.016mg 1.249mg Pistachio
Histidine 0.009mg 0.512mg Pistachio
Saturated Fat 0.017g 5.907g Plum
Monounsaturated Fat 0.134g 23.257g Pistachio
Polyunsaturated fat 0.044g 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
Plum 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
9%
Plum
71%
Pistachio
Minerals Daily Need Coverage Score
6%
Plum
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 5.89g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 2.26g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 25)
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 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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.