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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 Phosphorus +48%
Contains more Zinc +84.5%
Contains more Copper +34.1%
Contains more Iron +61.3%
Contains more Potassium +55.5%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Calcium +52.4%
Contains more Magnesium +210.7%
Contains more Phosphorus +48%
Contains more Zinc +84.5%
Contains more Copper +34.1%
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 A +∞%
Contains more Vitamin C +700%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 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 E +97.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
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%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Pistachio Opinion
Net carbs 4.24g 16.57g Pistachio
Protein 14.32g 20.16g Pistachio
Fats 67.1g 45.32g Brazil nut
Carbs 11.74g 27.17g Pistachio
Calories 659kcal 560kcal Brazil nut
Starch 0.25g 1.67g Pistachio
Fructose 0g 0.24g Pistachio
Sugar 2.33g 7.66g Brazil nut
Fiber 7.5g 10.6g Pistachio
Calcium 160mg 105mg Brazil nut
Iron 2.43mg 3.92mg Pistachio
Magnesium 376mg 121mg Brazil nut
Phosphorus 725mg 490mg Brazil nut
Potassium 659mg 1025mg Pistachio
Sodium 3mg 1mg Pistachio
Zinc 4.06mg 2.2mg Brazil nut
Copper 1.743mg 1.3mg Brazil nut
Vitamin A 0IU 516IU Pistachio
Vitamin E 5.65mg 2.86mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 5.6mg Pistachio
Vitamin B1 0.617mg 0.87mg Pistachio
Vitamin B2 0.035mg 0.16mg Pistachio
Vitamin B3 0.295mg 1.3mg Pistachio
Vitamin B5 0.184mg 0.52mg Pistachio
Vitamin B6 0.101mg 1.7mg Pistachio
Folate 22µg 51µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.251mg Pistachio
Threonine 0.365mg 0.684mg Pistachio
Isoleucine 0.518mg 0.917mg Pistachio
Leucine 1.19mg 1.604mg Pistachio
Lysine 0.49mg 1.138mg Pistachio
Methionine 1.124mg 0.36mg Brazil nut
Phenylalanine 0.639mg 1.092mg Pistachio
Valine 0.76mg 1.249mg Pistachio
Histidine 0.409mg 0.512mg Pistachio
Cholesterol 0mg 0mg
Trans Fat g 0g Brazil nut
Saturated Fat 16.134g 5.907g Pistachio
Monounsaturated Fat 23.879g 23.257g Brazil nut
Polyunsaturated fat 24.399g 14.38g Brazil nut

Which food is preferable for your diet?

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

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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

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 - 18)
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)

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.