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Pistachio vs. Arugula — In-Depth Nutrition Comparison

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Significant differences between pistachios and arugula

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, manganese, fiber, iron, and potassium; however, arugula is richer in vitamin A.
  • Pistachios cover your daily copper needs 136% more than arugula.
  • Arugula has 69 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while arugula has 0.086g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Arugula, raw.

Infographic

Pistachio vs Arugula 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" 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more MagnesiumMagnesium +157.4%
Contains more PotassiumPotassium +177.8%
Contains more IronIron +168.5%
Contains more CopperCopper +1610.5%
Contains more ZincZinc +368.1%
Contains more PhosphorusPhosphorus +842.3%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +273.8%
Contains more SeleniumSelenium +2233.3%
Contains more CalciumCalcium +52.4%

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 50% 40% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin EVitamin E +565.1%
Contains more Vitamin B1Vitamin B1 +1877.3%
Contains more Vitamin B2Vitamin B2 +86%
Contains more Vitamin B3Vitamin B3 +326.2%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +2228.8%
Contains more Vitamin CVitamin C +167.9%
Contains more Vitamin AVitamin A +357.7%
Contains more FolateFolate +90.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more ProteinProtein +681.4%
Contains more FatsFats +6766.7%
Contains more CarbsCarbs +644.4%
Contains more OtherOther +112.9%
Contains more WaterWater +1998.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains more Mono. FatMonounsaturated fat +47363.3%
Contains more Poly. FatPolyunsaturated fat +4407.8%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Arugula
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Arugula DV% diff.
Copper 1.3mg 0.076mg 136%
Vitamin B6 1.7mg 0.073mg 125%
Polyunsaturated fat 14.38g 0.319g 94%
Vitamin K 108.6µg 91%
Vitamin B1 0.87mg 0.044mg 69%
Fats 45.32g 0.66g 69%
Phosphorus 490mg 52mg 63%
Monounsaturated fat 23.257g 0.049g 58%
Manganese 1.2mg 0.321mg 38%
Fiber 10.6g 1.6g 36%
Protein 20.16g 2.58g 35%
Iron 3.92mg 1.46mg 31%
Calories 560kcal 25kcal 27%
Saturated fat 5.907g 0.086g 26%
Potassium 1025mg 369mg 19%
Magnesium 121mg 47mg 18%
Zinc 2.2mg 0.47mg 16%
Vitamin E 2.86mg 0.43mg 16%
Selenium 7µg 0.3µg 12%
Folate 51µg 97µg 12%
Vitamin C 5.6mg 15mg 10%
Vitamin A 26µg 119µg 10%
Carbs 27.17g 3.65g 8%
Calcium 105mg 160mg 6%
Vitamin B2 0.16mg 0.086mg 6%
Vitamin B3 1.3mg 0.305mg 6%
Choline 15.3mg 3%
Vitamin B5 0.52mg 0.437mg 2%
Starch 1.67g 1%
Sodium 1mg 27mg 1%
Net carbs 16.57g 2.05g N/A
Sugar 7.66g 2.05g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
41%
Arugula
Minerals Daily Need Coverage Score
125%
Pistachio
28%
Arugula

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 5.61g)
Which food is lower in Saturated fat?
Arugula
Arugula is lower in Saturated fat (difference - 5.821g)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.