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Pistachio vs. Beechnuts — In-Depth Nutrition Comparison

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How are Pistachio and Beechnuts different?

  • Pistachio is richer in Vitamin B6, Phosphorus, Copper, Vitamin B1, Magnesium, Iron, and Zinc, while Beechnuts are higher in Vitamin B2, Folate, and Vitamin C.
  • Pistachio covers your daily need of Vitamin B6 78% more than Beechnuts.

Nuts, pistachio nuts, raw and Nuts, beechnuts, dried types were used in this article.

Infographic

Pistachio vs Beechnuts 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.
Contains more Calcium +10400%
Contains more Iron +59.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +511.1%
Contains more Copper +94%
Contains more Manganese +11.8%
Equal in Potassium - 1017
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +10400%
Contains more Iron +59.3%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -97.4%
Contains more Zinc +511.1%
Contains more Copper +94%
Contains more Manganese +11.8%
Equal in Potassium - 1017

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B6 +148.5%
Contains more Vitamin C +176.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +77.9%
Contains more Folate +121.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +186.2%
Contains more Vitamin B3 +48.2%
Contains more Vitamin B6 +148.5%
Contains more Vitamin C +176.8%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B5 +77.9%
Contains more Folate +121.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +225.2%
Contains more Fats +10.3%
Contains more Carbs +23.3%
Contains more Water +51%
Contains more Other +24.2%
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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Protein +225.2%
Contains more Fats +10.3%
Contains more Carbs +23.3%
Contains more Water +51%
Contains more Other +24.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +39.7%
Equal in Saturated Fat - 5.719
Equal in Monounsaturated Fat - 21.892
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains more Polyunsaturated fat +39.7%
Equal in Saturated Fat - 5.719
Equal in Monounsaturated Fat - 21.892

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Beechnuts Opinion
Net carbs 16.57g 33.5g Beechnuts
Protein 20.16g 6.2g Pistachio
Fats 45.32g 50g Beechnuts
Carbs 27.17g 33.5g Beechnuts
Calories 560kcal 576kcal Beechnuts
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Beechnuts
Fiber 10.6g Pistachio
Calcium 105mg 1mg Pistachio
Iron 3.92mg 2.46mg Pistachio
Magnesium 121mg 0mg Pistachio
Phosphorus 490mg 0mg Pistachio
Potassium 1025mg 1017mg Pistachio
Sodium 1mg 38mg Pistachio
Zinc 2.2mg 0.36mg Pistachio
Copper 1.3mg 0.67mg Pistachio
Manganese 1.2mg 1.341mg Beechnuts
Selenium 7µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 15.5mg Beechnuts
Vitamin B1 0.87mg 0.304mg Pistachio
Vitamin B2 0.16mg 0.371mg Beechnuts
Vitamin B3 1.3mg 0.877mg Pistachio
Vitamin B5 0.52mg 0.925mg Beechnuts
Vitamin B6 1.7mg 0.684mg Pistachio
Folate 51µg 113µg Beechnuts
Tryptophan 0.251mg 0.069mg Pistachio
Threonine 0.684mg 0.221mg Pistachio
Isoleucine 0.917mg 0.245mg Pistachio
Leucine 1.604mg 0.367mg Pistachio
Lysine 1.138mg 0.367mg Pistachio
Methionine 0.36mg 0.146mg Pistachio
Phenylalanine 1.092mg 0.262mg Pistachio
Valine 1.249mg 0.346mg Pistachio
Histidine 0.512mg 0.172mg Pistachio
Saturated Fat 5.907g 5.719g Beechnuts
Monounsaturated Fat 23.257g 21.892g Pistachio
Polyunsaturated fat 14.38g 20.089g Beechnuts
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Beechnuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Pistachio
41%
Beechnuts
Minerals Daily Need Coverage Score
125%
Pistachio
60%
Beechnuts

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 37mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 28)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $2.6)
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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.