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Garlic vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between Garlic and Pistachio?

  • Garlic is richer in Vitamin C, and Manganese, yet Pistachio is richer in Copper, Vitamin B1, Phosphorus, Vitamin B6, Fiber, Iron, and Magnesium.
  • Pistachio's daily need coverage for Copper is 111% higher.
  • Garlic has 6 times more Vitamin C than Pistachio. Garlic has 31.2mg of Vitamin C, while Pistachio has 5.6mg.
  • Garlic contains less Saturated Fat.

We used Garlic, raw and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Garlic 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.
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +72.4%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +102.9%
Contains more MagnesiumMagnesium +384%
Contains more PotassiumPotassium +155.6%
Contains more IronIron +130.6%
Contains more CopperCopper +334.8%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +220.3%
Contains less SodiumSodium -94.1%

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.
Garlic
4
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 CVitamin C +457.1%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin EVitamin E +3475%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +21.7%
Contains more WaterWater +1240.5%
Contains more ProteinProtein +217%
Contains more FatsFats +8964%
Contains more OtherOther +98.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -98.5%
Contains more Mono. FatMonounsaturated Fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +5675.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Pistachio Opinion
Calories 149kcal 560kcal Pistachio
Protein 6.36g 20.16g Pistachio
Fats 0.5g 45.32g Pistachio
Vitamin C 31.2mg 5.6mg Garlic
Net carbs 30.96g 16.57g Garlic
Carbs 33.06g 27.17g Garlic
Magnesium 25mg 121mg Pistachio
Calcium 181mg 105mg Garlic
Potassium 401mg 1025mg Pistachio
Iron 1.7mg 3.92mg Pistachio
Sugar 1g 7.66g Garlic
Fiber 2.1g 10.6g Pistachio
Copper 0.299mg 1.3mg Pistachio
Zinc 1.16mg 2.2mg Pistachio
Starch 1.67g Pistachio
Phosphorus 153mg 490mg Pistachio
Sodium 17mg 1mg Pistachio
Vitamin A 9IU 516IU Pistachio
Vitamin A 0µg 26µg Pistachio
Vitamin E 0.08mg 2.86mg Pistachio
Manganese 1.672mg 1.2mg Garlic
Selenium 14.2µg 7µg Garlic
Vitamin B1 0.2mg 0.87mg Pistachio
Vitamin B2 0.11mg 0.16mg Pistachio
Vitamin B3 0.7mg 1.3mg Pistachio
Vitamin B5 0.596mg 0.52mg Garlic
Vitamin B6 1.235mg 1.7mg Pistachio
Vitamin K 1.7µg Garlic
Folate 3µg 51µg Pistachio
Choline 23.2mg Garlic
Saturated Fat 0.089g 5.907g Garlic
Monounsaturated Fat 0.011g 23.257g Pistachio
Polyunsaturated fat 0.249g 14.38g Pistachio
Tryptophan 0.066mg 0.251mg Pistachio
Threonine 0.157mg 0.684mg Pistachio
Isoleucine 0.217mg 0.917mg Pistachio
Leucine 0.308mg 1.604mg Pistachio
Lysine 0.273mg 1.138mg Pistachio
Methionine 0.076mg 0.36mg Pistachio
Phenylalanine 0.183mg 1.092mg Pistachio
Valine 0.291mg 1.249mg Pistachio
Histidine 0.113mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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
41%
Garlic
65%
Pistachio
Minerals Daily Need Coverage Score
67%
Garlic
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 6.66g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 5.818g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.