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  6. Fruit salad vs. Pistachio

Fruit salad vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between fruit salad and pistachios

  • Fruit salad contains less copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, magnesium, and potassium than pistachios.
  • Daily need coverage for copper for pistachios is 139% higher.
  • Fruit salad is lower in saturated fat.
  • Fruit salad has a higher glycemic index than pistachios.

Food types used in this article are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Nuts, pistachio nuts, raw.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +783.6%
Contains more IronIron +1468%
Contains more CopperCopper +2500%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +3400%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +694.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 AVitamin A +15.4%
Contains more Vitamin CVitamin C +69.7%
Contains more Vitamin B1Vitamin B1 +7809.1%
Contains more Vitamin B2Vitamin B2 +1042.9%
Contains more Vitamin B3Vitamin B3 +265.2%
Contains more Vitamin B5Vitamin B5 +881.1%
Contains more Vitamin B6Vitamin B6 +6196.3%
Contains more FolateFolate +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Pistachio DV% diff.
Copper 0.05mg 1.3mg 139%
Vitamin B6 0.027mg 1.7mg 129%
Polyunsaturated fat 0.011g 14.38g 96%
Vitamin B1 0.011mg 0.87mg 72%
Fats 0.03g 45.32g 70%
Phosphorus 14mg 490mg 68%
Monounsaturated fat 0.005g 23.257g 58%
Manganese 0.151mg 1.2mg 46%
Iron 0.25mg 3.92mg 46%
Protein 0.51g 20.16g 39%
Fiber 1g 10.6g 38%
Potassium 116mg 1025mg 27%
Magnesium 8mg 121mg 27%
Saturated fat 0.004g 5.907g 27%
Calories 50kcal 560kcal 26%
Vitamin E 2.86mg 19%
Zinc 0.14mg 2.2mg 19%
Selenium 7µg 13%
Folate 3µg 51µg 12%
Vitamin B2 0.014mg 0.16mg 11%
Vitamin B5 0.053mg 0.52mg 9%
Calcium 11mg 105mg 9%
Vitamin B3 0.356mg 1.3mg 6%
Carbs 13.05g 27.17g 5%
Vitamin C 3.3mg 5.6mg 3%
Starch 1.67g 1%
Net carbs 12.05g 16.57g N/A
Sugar 7.66g N/A
Sodium 5mg 1mg 0%
Vitamin A 30µg 26µg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +1871.4%
Contains more ProteinProtein +3852.9%
Contains more FatsFats +150966.7%
Contains more CarbsCarbs +108.2%
Contains more OtherOther +1046.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.9%
Contains more Mono. FatMonounsaturated fat +465040%
Contains more Poly. FatPolyunsaturated fat +130627.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.