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Heart of palm vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between Heart of palm and Pistachio

  • Heart of palm has more Potassium, while Pistachio has more Copper, Vitamin B6, Vitamin B1, Phosphorus, Fiber, Iron, Magnesium, and Vitamin E.
  • Pistachio covers your daily need of Copper 73% more than Heart of palm.
  • Heart of palm contains 2 times more Potassium than Pistachio. While Heart of palm contains 1806mg of Potassium, Pistachio contains only 1025mg.
  • The amount of Saturated Fat in Heart of palm is lower.

These are the specific foods used in this comparison Hearts of palm, raw and Nuts, pistachio nuts, raw.

Infographic

Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
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 +76.2%
Contains more ZincZinc +69.5%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +483.3%
Contains more IronIron +132%
Contains more CopperCopper +101.9%
Contains more PhosphorusPhosphorus +250%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +900%

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 27% 4.1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin AVitamin A +658.8%
Contains more Vitamin EVitamin E +472%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B3Vitamin B3 +44.4%
Contains more Vitamin B6Vitamin B6 +109.9%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 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 +1490.4%
Contains more ProteinProtein +646.7%
Contains more FatsFats +22560%
Contains more OtherOther +49.7%
~equal in Carbs ~27.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 4% 64%
Saturated Fat: Sat. Fat 0.046 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 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 -99.2%
Contains more Mono. FatMonounsaturated Fat +465040%
Contains more Poly. FatPolyunsaturated fat +16057.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Heart of palm 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 Heart of palm Pistachio Opinion
Calories 115kcal 560kcal Pistachio
Protein 2.7g 20.16g Pistachio
Fats 0.2g 45.32g Pistachio
Vitamin C 8mg 5.6mg Heart of palm
Net carbs 24.11g 16.57g Heart of palm
Carbs 25.61g 27.17g Pistachio
Magnesium 10mg 121mg Pistachio
Calcium 18mg 105mg Pistachio
Potassium 1806mg 1025mg Heart of palm
Iron 1.69mg 3.92mg Pistachio
Sugar 17.16g 7.66g Pistachio
Fiber 1.5g 10.6g Pistachio
Copper 0.644mg 1.3mg Pistachio
Zinc 3.73mg 2.2mg Heart of palm
Starch 1.67g Pistachio
Phosphorus 140mg 490mg Pistachio
Sodium 14mg 1mg Pistachio
Vitamin A 68IU 516IU Pistachio
Vitamin A 3µg 26µg Pistachio
Vitamin E 0.5mg 2.86mg Pistachio
Manganese 1.2mg Pistachio
Selenium 0.7µg 7µg Pistachio
Vitamin B1 0.05mg 0.87mg Pistachio
Vitamin B2 0.18mg 0.16mg Heart of palm
Vitamin B3 0.9mg 1.3mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 0.81mg 1.7mg Pistachio
Folate 24µg 51µg Pistachio
Saturated Fat 0.046g 5.907g Heart of palm
Monounsaturated Fat 0.005g 23.257g Pistachio
Polyunsaturated fat 0.089g 14.38g Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 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
Heart of palm 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
24%
Heart of palm
65%
Pistachio
Minerals Daily Need Coverage Score
62%
Heart of palm
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 9.5g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated Fat?
Heart of palm
Heart of palm is lower in Saturated Fat (difference - 5.861g)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $2.6)
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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.