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Egg white vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between egg whites and pistachios

  • Egg whites have less copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
  • Pistachios cover your daily copper needs 142% more than egg whites.
  • The glycemic index of pistachios is higher.

Food varieties used in this article are Egg, white, raw, fresh and Nuts, pistachio nuts, raw.

Infographic

Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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 SeleniumSelenium +185.7%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +528.8%
Contains more IronIron +4800%
Contains more CopperCopper +5552.2%
Contains more ZincZinc +7233.3%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +10809.1%

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 B2Vitamin B2 +174.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21650%
Contains more Vitamin B3Vitamin B3 +1138.1%
Contains more Vitamin B5Vitamin B5 +173.7%
Contains more Vitamin B6Vitamin B6 +33900%
Contains more FolateFolate +1175%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 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 +1903.9%
Contains more ProteinProtein +85%
Contains more FatsFats +26558.8%
Contains more CarbsCarbs +3621.9%
Contains more OtherOther +373%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 49% 10% 10% 10% 10%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.34 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 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 LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +9714.3%
Contains more FructoseFructose +242.9%
Contains more MaltoseMaltose +142.9%
~equal in Glucose ~0.32g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg white Pistachio DV% diff.
Copper 0.023mg 1.3mg 142%
Vitamin B6 0.005mg 1.7mg 130%
Polyunsaturated fat 0g 14.38g 96%
Vitamin B1 0.004mg 0.87mg 72%
Fats 0.17g 45.32g 69%
Phosphorus 15mg 490mg 68%
Monounsaturated fat 0g 23.257g 58%
Manganese 0.011mg 1.2mg 52%
Iron 0.08mg 3.92mg 48%
Fiber 0g 10.6g 42%
Saturated fat 0g 5.907g 27%
Magnesium 11mg 121mg 26%
Calories 52kcal 560kcal 25%
Potassium 163mg 1025mg 25%
Selenium 20µg 7µg 24%
Vitamin B2 0.439mg 0.16mg 21%
Zinc 0.03mg 2.2mg 20%
Vitamin E 0mg 2.86mg 19%
Protein 10.9g 20.16g 19%
Folate 4µg 51µg 12%
Calcium 7mg 105mg 10%
Carbs 0.73g 27.17g 9%
Sodium 166mg 1mg 7%
Vitamin B3 0.105mg 1.3mg 7%
Vitamin B5 0.19mg 0.52mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin B12 0.09µg 0µg 4%
Vitamin A 0µg 26µg 3%
Starch 1.67g 1%
Net carbs 0.73g 16.57g N/A
Sugar 0.71g 7.66g N/A
Choline 1.1mg 0%
Tryptophan 0.125mg 0.251mg 0%
Threonine 0.449mg 0.684mg 0%
Isoleucine 0.661mg 0.917mg 0%
Leucine 1.016mg 1.604mg 0%
Lysine 0.806mg 1.138mg 0%
Methionine 0.399mg 0.36mg 0%
Phenylalanine 0.686mg 1.092mg 0%
Valine 0.809mg 1.249mg 0%
Histidine 0.29mg 0.512mg 0%
Fructose 0.07g 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
Egg white 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
10%
Egg white
63%
Pistachio
Minerals Daily Need Coverage Score
17%
Egg white
125%
Pistachio

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 165mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 6.95g)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 5.907g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 28)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.6)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.