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Pistachio vs. Beef tenderloin — In-Depth Nutrition Comparison

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Significant differences between pistachios and beef tenderloin

  • Pistachios have more copper, vitamin B6, vitamin B1, manganese, fiber, phosphorus, and magnesium; however, beef tenderloin is richer in vitamin B12 and selenium.
  • Pistachios cover your daily copper needs 131% more than beef tenderloin.
  • Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of beef tenderloin is 0.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pistachio vs Beef tenderloin 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 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +1066.7%
Contains more PotassiumPotassium +209.7%
Contains more IronIron +26%
Contains more CopperCopper +956.9%
Contains more PhosphorusPhosphorus +141.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +8471.4%
Contains more ZincZinc +83.2%
Contains more SeleniumSelenium +227.1%

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 0% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +866.7%
Contains more Vitamin B5Vitamin B5 +108%
Contains more Vitamin B6Vitamin B6 +580%
Contains more FolateFolate +537.5%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +130.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more FatsFats +84.2%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +18.6%
Contains more WaterWater +1006.9%
~equal in Other ~3.13g

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +126.5%
Contains more Poly. FatPolyunsaturated fat +1338%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Beef tenderloin DV% diff.
Copper 1.3mg 0.123mg 131%
Vitamin B6 1.7mg 0.25mg 112%
Vitamin B12 0µg 2.46µg 103%
Polyunsaturated fat 14.38g 1g 89%
Vitamin B1 0.87mg 0.09mg 65%
Manganese 1.2mg 0.014mg 52%
Fiber 10.6g 0g 42%
Phosphorus 490mg 203mg 41%
Monounsaturated fat 23.257g 10.27g 32%
Fats 45.32g 24.6g 32%
Selenium 7µg 22.9µg 29%
Cholesterol 0mg 85mg 28%
Magnesium 121mg 22mg 24%
Potassium 1025mg 331mg 20%
Vitamin E 2.86mg 19%
Choline 91mg 17%
Saturated fat 5.907g 9.72g 17%
Zinc 2.2mg 4.03mg 17%
Calories 560kcal 324kcal 12%
Vitamin B3 1.3mg 3mg 11%
Folate 51µg 8µg 11%
Iron 3.92mg 3.11mg 10%
Calcium 105mg 9mg 10%
Carbs 27.17g 0g 9%
Vitamin B2 0.16mg 0.26mg 8%
Protein 20.16g 23.9g 7%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.52mg 0.25mg 5%
Vitamin A 26µg 0µg 3%
Sodium 1mg 57mg 2%
Starch 1.67g 1%
Net carbs 16.57g 0g N/A
Sugar 7.66g 0g N/A
Tryptophan 0.251mg 0.268mg 0%
Threonine 0.684mg 1.044mg 0%
Isoleucine 0.917mg 1.075mg 0%
Leucine 1.604mg 1.889mg 0%
Lysine 1.138mg 1.989mg 0%
Methionine 0.36mg 0.612mg 0%
Phenylalanine 1.092mg 0.933mg 0%
Valine 1.249mg 1.163mg 0%
Histidine 0.512mg 0.818mg 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 Beef tenderloin
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
44%
Beef tenderloin
Minerals Daily Need Coverage Score
125%
Pistachio
54%
Beef tenderloin

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 3.813g)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Beef tenderloin
Beef tenderloin is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Beef tenderloin
Beef tenderloin is lower in glycemic index (difference - 28)
Which food is cheaper?
Beef tenderloin
Beef tenderloin is cheaper (difference - $2.6)

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. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.