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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.
Contains more Potassium +76.2%
Contains more Zinc +69.5%
Contains more Calcium +483.3%
Contains more Iron +132%
Contains more Magnesium +1110%
Contains more Phosphorus +250%
Contains less Sodium -92.9%
Contains more Copper +101.9%
Contains more Selenium +900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 64% 8% 60% 160% 2% 102% 215% 0% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Potassium +76.2%
Contains more Zinc +69.5%
Contains more Calcium +483.3%
Contains more Iron +132%
Contains more Magnesium +1110%
Contains more Phosphorus +250%
Contains less Sodium -92.9%
Contains more Copper +101.9%
Contains more Selenium +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.
:
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +12.5%
Contains more Vitamin A +658.8%
Contains more Vitamin E +472%
Contains more Vitamin B1 +1640%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +109.9%
Contains more Folate +112.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 10% 0% 27% 13% 42% 17% 0% 187% 18% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin C +42.9%
Contains more Vitamin B2 +12.5%
Contains more Vitamin A +658.8%
Contains more Vitamin E +472%
Contains more Vitamin B1 +1640%
Contains more Vitamin B3 +44.4%
Contains more Vitamin B6 +109.9%
Contains more Folate +112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1490.4%
Contains more Protein +646.7%
Contains more Fats +22560%
Contains more Other +49.7%
Equal in Carbs - 27.17
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 Water +1490.4%
Contains more Protein +646.7%
Contains more Fats +22560%
Contains more Other +49.7%
Equal in Carbs - 27.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +465040%
Contains more Polyunsaturated fat +16057.3%
33% 4% 64%
Saturated Fat: 0.046 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.089 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +465040%
Contains more Polyunsaturated 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
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Heart of palm Pistachio Opinion
Net carbs 24.11g 16.57g Heart of palm
Protein 2.7g 20.16g Pistachio
Fats 0.2g 45.32g Pistachio
Carbs 25.61g 27.17g Pistachio
Calories 115kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 17.16g 7.66g Pistachio
Fiber 1.5g 10.6g Pistachio
Calcium 18mg 105mg Pistachio
Iron 1.69mg 3.92mg Pistachio
Magnesium 10mg 121mg Pistachio
Phosphorus 140mg 490mg Pistachio
Potassium 1806mg 1025mg Heart of palm
Sodium 14mg 1mg Pistachio
Zinc 3.73mg 2.2mg Heart of palm
Copper 0.644mg 1.3mg Pistachio
Manganese 1.2mg Pistachio
Selenium 0.7µg 7µg Pistachio
Vitamin A 68IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 0.5mg 2.86mg Pistachio
Vitamin C 8mg 5.6mg Heart of palm
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
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
Saturated Fat 0.046g 5.907g Heart of palm
Monounsaturated Fat 0.005g 23.257g Pistachio
Polyunsaturated fat 0.089g 14.38g 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 Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Heart of palm
71%
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 richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
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)

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.