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  6. Dried fruit vs. Pistachio

Dried fruit vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between Dried fruit and Pistachio

  • Dried fruit has more Vitamin A RAE, while Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Magnesium, Zinc, and Iron.
  • Pistachio covers your daily need of Vitamin B6 120% more than Dried fruit.
  • Dried fruit contains 7 times more Vitamin A RAE than Pistachio. While Dried fruit contains 180µg of Vitamin A RAE, Pistachio contains only 26µg.
  • The amount of Saturated Fat in Dried fruit is lower.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Nuts, pistachio nuts, raw.

Infographic

Dried fruit 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% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +13.4%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +90.9%
Contains more IronIron +47.4%
Contains more CopperCopper +279%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +590.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +410.6%
Contains more SeleniumSelenium +218.2%

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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +598.4%
Contains more Vitamin E Vitamin E +51.4%
Contains more Vitamin B3Vitamin B3 +99.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +460%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B6Vitamin B6 +1088.8%
Contains more FolateFolate +410%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.52mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +130.5%
Contains more WaterWater +606.9%
Contains more ProteinProtein +494.7%
Contains more FatsFats +8786.3%
Contains more OtherOther +16%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.7%
Contains more Mono. FatMonounsaturated Fat +31328.4%
Contains more Poly. FatPolyunsaturated fat +19332.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 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 SucroseSucrose +14.8%
Contains more GlucoseGlucose +10237.5%
Contains more FructoseFructose +5095.8%
Contains more StarchStarch +377.1%
Contains more MaltoseMaltose +∞%
~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.
Dried fruit 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 Dried fruit Pistachio Opinion
Calories 241kcal 560kcal Pistachio
Protein 3.39g 20.16g Pistachio
Fats 0.51g 45.32g Pistachio
Vitamin C 1mg 5.6mg Pistachio
Net carbs 55.34g 16.57g Dried fruit
Carbs 62.64g 27.17g Dried fruit
Magnesium 32mg 121mg Pistachio
Calcium 55mg 105mg Pistachio
Potassium 1162mg 1025mg Dried fruit
Iron 2.66mg 3.92mg Pistachio
Sugar 53.44g 7.66g Pistachio
Fiber 7.3g 10.6g Pistachio
Copper 0.343mg 1.3mg Pistachio
Zinc 0.39mg 2.2mg Pistachio
Starch 0.35g 1.67g Pistachio
Phosphorus 71mg 490mg Pistachio
Sodium 10mg 1mg Pistachio
Vitamin A 3604IU 516IU Dried fruit
Vitamin A RAE 180µg 26µg Dried fruit
Vitamin E 4.33mg 2.86mg Dried fruit
Manganese 0.235mg 1.2mg Pistachio
Selenium 2.2µg 7µg Pistachio
Vitamin B1 0.015mg 0.87mg Pistachio
Vitamin B2 0.074mg 0.16mg Pistachio
Vitamin B3 2.589mg 1.3mg Dried fruit
Vitamin B5 0.516mg 0.52mg Pistachio
Vitamin B6 0.143mg 1.7mg Pistachio
Vitamin K 3.1µg Dried fruit
Folate 10µg 51µg Pistachio
Choline 13.9mg Dried fruit
Saturated Fat 0.017g 5.907g Dried fruit
Monounsaturated Fat 0.074g 23.257g Pistachio
Polyunsaturated fat 0.074g 14.38g Pistachio
Tryptophan 0.016mg 0.251mg Pistachio
Threonine 0.073mg 0.684mg Pistachio
Isoleucine 0.063mg 0.917mg Pistachio
Leucine 0.105mg 1.604mg Pistachio
Lysine 0.083mg 1.138mg Pistachio
Methionine 0.015mg 0.36mg Pistachio
Phenylalanine 0.062mg 1.092mg Pistachio
Valine 0.078mg 1.249mg Pistachio
Histidine 0.047mg 0.512mg Pistachio
Fructose 12.47g 0.24g Dried fruit
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
36%
Dried fruit
65%
Pistachio
Minerals Daily Need Coverage Score
44%
Dried fruit
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 45.78g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 5.89g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.6)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.