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  6. Minestrone vs. Pistachio

Minestrone vs. Pistachio — In-Depth Nutrition Comparison

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Differences between minestrone and pistachios

  • Pistachios are higher than minestrone in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
  • Pistachios' daily need coverage for copper is 139% higher.
  • Minestrone has less saturated fat.
  • Pistachios have a lower glycemic index (28) than minestrone (47).

The food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Nuts, pistachio nuts, raw.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
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 MagnesiumMagnesium +3933.3%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +688.5%
Contains more IronIron +931.6%
Contains more CopperCopper +2449%
Contains more ZincZinc +609.7%
Contains more PhosphorusPhosphorus +2030.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +689.5%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 AVitamin A +88.5%
Contains more Vitamin CVitamin C +1020%
Contains more Vitamin B1Vitamin B1 +3854.5%
Contains more Vitamin B2Vitamin B2 +788.9%
Contains more Vitamin B3Vitamin B3 +232.5%
Contains more Vitamin B5Vitamin B5 +271.4%
Contains more Vitamin B6Vitamin B6 +4046.3%
Contains more FolateFolate +240%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Minestrone Pistachio DV% diff.
Copper 0.051mg 1.3mg 139%
Vitamin B6 0.041mg 1.7mg 128%
Polyunsaturated fat 0.46g 14.38g 93%
Vitamin B1 0.022mg 0.87mg 71%
Fats 1.04g 45.32g 68%
Phosphorus 23mg 490mg 67%
Monounsaturated fat 0.29g 23.257g 57%
Manganese 0.152mg 1.2mg 46%
Iron 0.38mg 3.92mg 44%
Fiber 0.4g 10.6g 41%
Protein 1.77g 20.16g 37%
Magnesium 3mg 121mg 28%
Saturated fat 0.23g 5.907g 26%
Potassium 130mg 1025mg 26%
Calories 34kcal 560kcal 26%
Vitamin E 2.86mg 19%
Zinc 0.31mg 2.2mg 17%
Selenium 7µg 13%
Sodium 254mg 1mg 11%
Vitamin B2 0.018mg 0.16mg 11%
Folate 15µg 51µg 9%
Calcium 14mg 105mg 9%
Carbs 4.66g 27.17g 8%
Vitamin B5 0.14mg 0.52mg 8%
Vitamin C 0.5mg 5.6mg 6%
Vitamin B3 0.391mg 1.3mg 6%
Vitamin A 49µg 26µg 3%
Starch 1.67g 1%
Net carbs 4.26g 16.57g N/A
Cholesterol 1mg 0mg 0%
Sugar 7.66g N/A
Tryptophan 0.013mg 0.251mg 0%
Threonine 0.043mg 0.684mg 0%
Isoleucine 0.054mg 0.917mg 0%
Leucine 0.098mg 1.604mg 0%
Lysine 0.076mg 1.138mg 0%
Methionine 0.018mg 0.36mg 0%
Phenylalanine 0.064mg 1.092mg 0%
Valine 0.074mg 1.249mg 0%
Histidine 0.03mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +1989.9%
Contains more ProteinProtein +1039%
Contains more FatsFats +4257.7%
Contains more CarbsCarbs +483%
Contains more OtherOther +148.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -96.1%
Contains more Mono. FatMonounsaturated fat +7919.7%
Contains more Poly. FatPolyunsaturated fat +3026.1%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.