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  6. Millet raw vs. Pistachio

Millet raw vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between millet raw and pistachios

  • Millet raw has more vitamin B3 and manganese; however, pistachios are richer in vitamin B6, copper, vitamin B1, phosphorus, potassium, vitamin E, and iron.
  • Pistachios' daily need coverage for vitamin B6 is 101% more.
  • Millet raw contains 4 times more vitamin B3 than pistachios. Millet raw contains 4.72mg of vitamin B3, while pistachios contain 1.3mg.
  • Millet raw contains less saturated fat.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of pistachios is 28.

The food varieties used in the comparison are Millet, raw and Nuts, pistachio nuts, raw.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 ManganeseManganese +36%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +425.6%
Contains more IronIron +30.2%
Contains more CopperCopper +73.3%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +159.3%
~equal in Magnesium ~121mg

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +263.1%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5620%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B6Vitamin B6 +342.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Pistachio DV% diff.
Vitamin B6 0.384mg 1.7mg 101%
Polyunsaturated fat 2.134g 14.38g 82%
Fats 4.22g 45.32g 63%
Copper 0.75mg 1.3mg 61%
Monounsaturated fat 0.773g 23.257g 56%
Vitamin B1 0.421mg 0.87mg 37%
Phosphorus 285mg 490mg 29%
Saturated fat 0.723g 5.907g 24%
Potassium 195mg 1025mg 24%
Vitamin B3 4.72mg 1.3mg 21%
Manganese 1.632mg 1.2mg 19%
Vitamin E 0.05mg 2.86mg 19%
Protein 11.02g 20.16g 18%
Carbs 72.85g 27.17g 15%
Iron 3.01mg 3.92mg 11%
Calcium 8mg 105mg 10%
Vitamin B2 0.29mg 0.16mg 10%
Folate 85µg 51µg 9%
Calories 378kcal 560kcal 9%
Selenium 2.7µg 7µg 8%
Fiber 8.5g 10.6g 8%
Vitamin B5 0.848mg 0.52mg 7%
Vitamin C 0mg 5.6mg 6%
Zinc 1.68mg 2.2mg 5%
Vitamin A 0µg 26µg 3%
Magnesium 114mg 121mg 2%
Starch 1.67g 1%
Vitamin K 0.9µg 1%
Net carbs 64.35g 16.57g N/A
Sugar 7.66g N/A
Sodium 5mg 1mg 0%
Tryptophan 0.119mg 0.251mg 0%
Threonine 0.353mg 0.684mg 0%
Isoleucine 0.465mg 0.917mg 0%
Leucine 1.4mg 1.604mg 0%
Lysine 0.212mg 1.138mg 0%
Methionine 0.221mg 0.36mg 0%
Phenylalanine 0.58mg 1.092mg 0%
Valine 0.578mg 1.249mg 0%
Histidine 0.236mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +168.1%
Contains more WaterWater +98.4%
Contains more ProteinProtein +82.9%
Contains more FatsFats +973.9%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -87.8%
Contains more Mono. FatMonounsaturated fat +2908.7%
Contains more Poly. FatPolyunsaturated fat +573.9%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.