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Brazil nut vs Pistachio - In-Depth Nutrition Comparison

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How are Brazil nut and Pistachio different?

  • Brazil nut is higher in Selenium, Magnesium, Copper, Phosphorus, Vitamin E , and Zinc, however Pistachio is richer in Vitamin B6, Vitamin B1, and Iron.
  • Daily need coverage for Selenium from Brazil nut is 3473% higher.
  • Brazil nut contains 3 times more Magnesium than Pistachio. While Brazil nut contains 376mg of Magnesium, Pistachio contains only 121mg.
  • Pistachio has less Saturated Fat.

Nuts, brazilnuts, dried, unblanched and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Brazil nut vs Pistachio infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +52.4%
Contains more Magnesium +210.7%
Contains more Copper +34.1%
Contains more Zinc +84.5%
Contains more Phosphorus +48%
Contains more Iron +61.3%
Contains more Potassium +55.5%
Contains less Sodium -66.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Calcium +52.4%
Contains more Magnesium +210.7%
Contains more Copper +34.1%
Contains more Zinc +84.5%
Contains more Phosphorus +48%
Contains more Iron +61.3%
Contains more Potassium +55.5%
Contains less Sodium -66.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +97.6%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +357.1%
Contains more Vitamin B3 +340.7%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1583.2%
Contains more Folate +131.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin E +97.6%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +357.1%
Contains more Vitamin B3 +340.7%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1583.2%
Contains more Folate +131.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
28
Brazil nut
71
Pistachio
Mineral Summary Score
184
Brazil nut
132
Pistachio

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
86%
Brazil nut
121%
Pistachio
Carbohydrates
12%
Brazil nut
27%
Pistachio
Fats
310%
Brazil nut
209%
Pistachio

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brazil nut Pistachio
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 10.227g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5.33g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Brazil nut Pistachio Opinion
Calories 659 560 Brazil nut
Protein 14.32 20.16 Pistachio
Fats 67.1 45.32 Brazil nut
Vitamin C 0.7 5.6 Pistachio
Carbs 11.74 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.92 Pistachio
Calcium 160 105 Brazil nut
Potassium 659 1025 Pistachio
Magnesium 376 121 Brazil nut
Sugar 2.33 7.66 Brazil nut
Fiber 7.5 10.6 Pistachio
Copper 1.743 1.3 Brazil nut
Zinc 4.06 2.2 Brazil nut
Starch 0.25 1.67 Pistachio
Phosphorus 725 490 Brazil nut
Sodium 3 1 Pistachio
Vitamin A 0 516 Pistachio
Vitamin E 5.65 2.86 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 0.87 Pistachio
Vitamin B2 0.035 0.16 Pistachio
Vitamin B3 0.295 1.3 Pistachio
Vitamin B5 0.184 0.52 Pistachio
Vitamin B6 0.101 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 22 51 Pistachio
Trans Fat 0 Brazil nut
Saturated Fat 16.134 5.907 Pistachio
Monounsaturated Fat 23.879 23.257 Brazil nut
Polyunsaturated fat 24.399 14.38 Brazil nut
Tryptophan 0.135 0.251 Pistachio
Threonine 0.365 0.684 Pistachio
Isoleucine 0.518 0.917 Pistachio
Leucine 1.19 1.604 Pistachio
Lysine 0.49 1.138 Pistachio
Methionine 1.124 0.36 Brazil nut
Phenylalanine 0.639 1.092 Pistachio
Valine 0.76 1.249 Pistachio
Histidine 0.409 0.512 Pistachio
Fructose 0 0.24 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.