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Crackers vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between crackers and pistachios

  • Crackers have more vitamin B2; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Pistachios cover your daily copper needs 133% more than crackers.
  • Pistachios have 726 times less sodium than crackers. Crackers have 726mg of sodium, while pistachios have 1mg.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of pistachios is 28.

Specific food types used in this comparison are Crackers, standard snack-type, regular and Nuts, pistachio nuts, raw.

Infographic

Crackers vs Pistachio infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 CalciumCalcium +14.3%
Contains more MagnesiumMagnesium +572.2%
Contains more PotassiumPotassium +768.6%
Contains more CopperCopper +1150%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +97.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +144.4%
~equal in Iron ~3.92mg
~equal in Selenium ~7µg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +2598.4%
~equal in Vitamin E ~2.86mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 CarbsCarbs +125.6%
Contains more ProteinProtein +203.6%
Contains more FatsFats +71.5%
Contains more WaterWater +39.2%
Contains more OtherOther +19.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 more Mono. FatMonounsaturated fat +254.9%
~equal in Saturated fat ~5.907g
~equal in Polyunsaturated fat ~14.38g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 +2875.4%
Contains more GlucoseGlucose +46.9%
Contains more FructoseFructose +20.8%
Contains more MaltoseMaltose +182.4%
~equal in Sucrose ~6.87g
~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.
Crackers Pistachio
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Pistachio DV% diff.
Copper 0.104mg 1.3mg 133%
Vitamin B6 0.063mg 1.7mg 126%
Vitamin K 69.3µg 58%
Monounsaturated fat 6.553g 23.257g 42%
Vitamin B1 0.416mg 0.87mg 38%
Phosphorus 248mg 490mg 35%
Fiber 2.3g 10.6g 33%
Sodium 726mg 1mg 32%
Manganese 0.491mg 1.2mg 31%
Fats 26.43g 45.32g 29%
Protein 6.64g 20.16g 27%
Potassium 118mg 1025mg 27%
Magnesium 18mg 121mg 25%
Vitamin B2 0.456mg 0.16mg 23%
Starch 49.69g 1.67g 20%
Vitamin B3 4.352mg 1.3mg 19%
Zinc 0.49mg 2.2mg 16%
Carbs 61.3g 27.17g 11%
Folate 92µg 51µg 10%
Polyunsaturated fat 13.137g 14.38g 8%
Vitamin C 0mg 5.6mg 6%
Calories 510kcal 560kcal 3%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.417mg 0.52mg 2%
Choline 9.6mg 2%
Saturated fat 5.562g 5.907g 2%
Calcium 120mg 105mg 2%
Selenium 6.7µg 7µg 1%
Vitamin E 3.03mg 2.86mg 1%
Iron 4.03mg 3.92mg 1%
Net carbs 59g 16.57g N/A
Sugar 8.18g 7.66g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.251mg 0%
Threonine 0.193mg 0.684mg 0%
Isoleucine 0.246mg 0.917mg 0%
Leucine 0.471mg 1.604mg 0%
Lysine 0.103mg 1.138mg 0%
Methionine 0.112mg 0.36mg 0%
Phenylalanine 0.331mg 1.092mg 0%
Valine 0.294mg 1.249mg 0%
Histidine 0.145mg 0.512mg 0%
Fructose 0.29g 0.24g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
63%
Pistachio
Minerals Daily Need Coverage Score
56%
Crackers
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 725mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 0.345g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.