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  6. Kiwifruit vs. Pistachio

Kiwifruit vs. Pistachio — In-Depth Nutrition Comparison

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How are Kiwifruit and Pistachio different?

  • Kiwifruit is higher in Vitamin C, however, Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, and Magnesium.
  • Daily need coverage for Copper from Pistachio is 130% higher.
  • Kiwifruit contains 17 times more Vitamin C than Pistachio. While Kiwifruit contains 92.7mg of Vitamin C, Pistachio contains only 5.6mg.
  • Kiwifruit has less Saturated Fat.

Kiwifruit, green, raw and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Kiwifruit 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.
Kiwifruit
Kiwifruit
0
:
10
Pistachio
Pistachio
Contains more Calcium +208.8%
Contains more Iron +1164.5%
Contains more Magnesium +611.8%
Contains more Phosphorus +1341.2%
Contains more Potassium +228.5%
Contains less Sodium -66.7%
Contains more Zinc +1471.4%
Contains more Copper +900%
Contains more Manganese +1124.5%
Contains more Selenium +3400%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +208.8%
Contains more Iron +1164.5%
Contains more Magnesium +611.8%
Contains more Phosphorus +1341.2%
Contains more Potassium +228.5%
Contains less Sodium -66.7%
Contains more Zinc +1471.4%
Contains more Copper +900%
Contains more Manganese +1124.5%
Contains more Selenium +3400%

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.
Kiwifruit
Kiwifruit
2
:
8
Pistachio
Pistachio
Contains more Vitamin C +1555.4%
Contains more Vitamin A +493.1%
Contains more Vitamin E +95.9%
Contains more Vitamin B1 +3122.2%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +281.2%
Contains more Vitamin B5 +184.2%
Contains more Vitamin B6 +2598.4%
Contains more Folate +104%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Pistachio
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 +1555.4%
Contains more Vitamin A +493.1%
Contains more Vitamin E +95.9%
Contains more Vitamin B1 +3122.2%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +281.2%
Contains more Vitamin B5 +184.2%
Contains more Vitamin B6 +2598.4%
Contains more Folate +104%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
4
Pistachio
Pistachio
Contains more Water +1800.9%
Contains more Protein +1668.4%
Contains more Fats +8615.4%
Contains more Carbs +85.3%
Contains more Other +388.5%
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Pistachio
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 +1800.9%
Contains more Protein +1668.4%
Contains more Fats +8615.4%
Contains more Carbs +85.3%
Contains more Other +388.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
1
:
2
Pistachio
Pistachio
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +49383%
Contains more Polyunsaturated fat +4910.5%
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +49383%
Contains more Polyunsaturated fat +4910.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwifruit
Kiwifruit
4
:
2
Pistachio
Pistachio
Contains more Glucose +1184.4%
Contains more Fructose +1712.5%
Contains more Maltose +11.8%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +4480%
Kiwifruit
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Glucose +1184.4%
Contains more Fructose +1712.5%
Contains more Maltose +11.8%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +4480%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kiwifruit 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 Kiwifruit Pistachio Opinion
Net carbs 11.66g 16.57g Pistachio
Protein 1.14g 20.16g Pistachio
Fats 0.52g 45.32g Pistachio
Carbs 14.66g 27.17g Pistachio
Calories 61kcal 560kcal Pistachio
Starch 0g 1.67g Pistachio
Fructose 4.35g 0.24g Kiwifruit
Sugar 8.99g 7.66g Pistachio
Fiber 3g 10.6g Pistachio
Calcium 34mg 105mg Pistachio
Iron 0.31mg 3.92mg Pistachio
Magnesium 17mg 121mg Pistachio
Phosphorus 34mg 490mg Pistachio
Potassium 312mg 1025mg Pistachio
Sodium 3mg 1mg Pistachio
Zinc 0.14mg 2.2mg Pistachio
Copper 0.13mg 1.3mg Pistachio
Manganese 0.098mg 1.2mg Pistachio
Selenium 0.2µg 7µg Pistachio
Vitamin A 87IU 516IU Pistachio
Vitamin A RAE 4µg 26µg Pistachio
Vitamin E 1.46mg 2.86mg Pistachio
Vitamin C 92.7mg 5.6mg Kiwifruit
Vitamin B1 0.027mg 0.87mg Pistachio
Vitamin B2 0.025mg 0.16mg Pistachio
Vitamin B3 0.341mg 1.3mg Pistachio
Vitamin B5 0.183mg 0.52mg Pistachio
Vitamin B6 0.063mg 1.7mg Pistachio
Folate 25µg 51µg Pistachio
Vitamin K 40.3µg Kiwifruit
Tryptophan 0.015mg 0.251mg Pistachio
Threonine 0.047mg 0.684mg Pistachio
Isoleucine 0.051mg 0.917mg Pistachio
Leucine 0.066mg 1.604mg Pistachio
Lysine 0.061mg 1.138mg Pistachio
Methionine 0.024mg 0.36mg Pistachio
Phenylalanine 0.044mg 1.092mg Pistachio
Valine 0.057mg 1.249mg Pistachio
Histidine 0.027mg 0.512mg Pistachio
Saturated Fat 0.029g 5.907g Kiwifruit
Monounsaturated Fat 0.047g 23.257g Pistachio
Polyunsaturated fat 0.287g 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
Kiwifruit 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
42%
Kiwifruit
71%
Pistachio
Minerals Daily Need Coverage Score
14%
Kiwifruit
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 30)
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?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 5.878g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $2.1)
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.