Groat vs. Pistachio — In-Depth Nutrition Comparison
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How are groat and pistachios different?
- Groat is higher in vitamin B3, magnesium, and vitamin B2; however, pistachios are richer in vitamin B6, vitamin B1, copper, iron, phosphorus, and potassium.
- Daily need coverage for vitamin B6 for pistachios is 115% higher.
- Groat contains 5 times more vitamin B3 than pistachios. While groat contains 7.02mg of vitamin B3, pistachios contain only 1.3mg.
- Groat has less saturated fat.
- Pistachios have a lower glycemic index (28) than groat (54).
Buckwheat and Nuts, pistachio nuts, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more SeleniumSelenium | +18.6% |
| Contains more CalciumCalcium | +483.3% |
| Contains more PotassiumPotassium | +122.8% |
| Contains more IronIron | +78.2% |
| Contains more CopperCopper | +18.2% |
| Contains more PhosphorusPhosphorus | +41.2% |
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.
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +440% |
| Contains more Vitamin B5Vitamin B5 | +137.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +761.4% |
| Contains more Vitamin B6Vitamin B6 | +709.5% |
| Contains more FolateFolate | +70% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.21mg | 1.7mg | 115% |
| Polyunsaturated fat | 1.039g | 14.38g | 89% |
| Fats | 3.4g | 45.32g | 64% |
| Vitamin B1 | 0.101mg | 0.87mg | 64% |
| Monounsaturated fat | 1.04g | 23.257g | 56% |
| Vitamin B3 | 7.02mg | 1.3mg | 36% |
| Magnesium | 231mg | 121mg | 26% |
| Saturated fat | 0.741g | 5.907g | 23% |
| Copper | 1.1mg | 1.3mg | 22% |
| Iron | 2.2mg | 3.92mg | 22% |
| Phosphorus | 347mg | 490mg | 20% |
| Vitamin B2 | 0.425mg | 0.16mg | 20% |
| Vitamin E | 2.86mg | 19% | |
| Potassium | 460mg | 1025mg | 17% |
| Carbs | 71.5g | 27.17g | 15% |
| Vitamin B5 | 1.233mg | 0.52mg | 14% |
| Protein | 13.25g | 20.16g | 14% |
| Calories | 343kcal | 560kcal | 11% |
| Calcium | 18mg | 105mg | 9% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Folate | 30µg | 51µg | 5% |
| Manganese | 1.3mg | 1.2mg | 4% |
| Vitamin A | 0µg | 26µg | 3% |
| Selenium | 8.3µg | 7µg | 2% |
| Zinc | 2.4mg | 2.2mg | 2% |
| Fiber | 10g | 10.6g | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 61.5g | 16.57g | N/A |
| Sugar | 7.66g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.192mg | 0.251mg | 0% |
| Threonine | 0.506mg | 0.684mg | 0% |
| Isoleucine | 0.498mg | 0.917mg | 0% |
| Leucine | 0.832mg | 1.604mg | 0% |
| Lysine | 0.672mg | 1.138mg | 0% |
| Methionine | 0.172mg | 0.36mg | 0% |
| Phenylalanine | 0.52mg | 1.092mg | 0% |
| Valine | 0.678mg | 1.249mg | 0% |
| Histidine | 0.309mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +163.2% |
| Contains more WaterWater | +123.1% |
| Contains more ProteinProtein | +52.2% |
| Contains more FatsFats | +1232.9% |
| Contains more OtherOther | +41.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.5% |
| Contains more Mono. FatMonounsaturated fat | +2136.3% |
| Contains more Poly. FatPolyunsaturated fat | +1284% |
