Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pistachio vs. Blackberry — In-Depth Nutrition Comparison

Compare

Summary of differences between Pistachio and Blackberry

  • The amount of Vitamin B6, Copper, Vitamin B1, Phosphorus, Iron, Potassium, Manganese, Magnesium, and Fiber in Pistachio is higher than in Blackberry.
  • Pistachio covers your daily need of Vitamin B6 128% more than Blackberry.
  • Pistachio contains 422 times more Saturated Fat than Blackberry. While Pistachio contains 5.907g of Saturated Fat, Blackberry contains only 0.014g.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Blackberries, raw.

Infographic

Pistachio vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +505%
Contains more CalciumCalcium +262.1%
Contains more PotassiumPotassium +532.7%
Contains more IronIron +532.3%
Contains more CopperCopper +687.9%
Contains more ZincZinc +315.1%
Contains more PhosphorusPhosphorus +2127.3%
Contains more ManganeseManganese +85.8%
Contains more SeleniumSelenium +1650%
~equal in Sodium ~1mg

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% 31% 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 70% 13% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +141.1%
Contains more Vitamin EVitamin E +144.4%
Contains more Vitamin B1Vitamin B1 +4250%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +88.4%
Contains more Vitamin B6Vitamin B6 +5566.7%
Contains more FolateFolate +104%
Contains more Vitamin CVitamin C +275%
~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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +1350.4%
Contains more FatsFats +9149%
Contains more CarbsCarbs +182.7%
Contains more OtherOther +727.8%
Contains more WaterWater +1917.2%

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
4% 14% 82%
Saturated Fat: Sat. Fat 0.014 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated Fat +49383%
Contains more Poly. FatPolyunsaturated fat +5035.7%
Contains less Sat. FatSaturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +9714.3%
Contains more MaltoseMaltose +142.9%
Contains more GlucoseGlucose +621.9%
Contains more FructoseFructose +900%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Blackberry Opinion
Calories 560kcal 43kcal Pistachio
Protein 20.16g 1.39g Pistachio
Fats 45.32g 0.49g Pistachio
Vitamin C 5.6mg 21mg Blackberry
Net carbs 16.57g 4.31g Pistachio
Carbs 27.17g 9.61g Pistachio
Magnesium 121mg 20mg Pistachio
Calcium 105mg 29mg Pistachio
Potassium 1025mg 162mg Pistachio
Iron 3.92mg 0.62mg Pistachio
Sugar 7.66g 4.88g Blackberry
Fiber 10.6g 5.3g Pistachio
Copper 1.3mg 0.165mg Pistachio
Zinc 2.2mg 0.53mg Pistachio
Starch 1.67g 0g Pistachio
Phosphorus 490mg 22mg Pistachio
Sodium 1mg 1mg
Vitamin A 516IU 214IU Pistachio
Vitamin A 26µg 11µg Pistachio
Vitamin E 2.86mg 1.17mg Pistachio
Manganese 1.2mg 0.646mg Pistachio
Selenium 7µg 0.4µg Pistachio
Vitamin B1 0.87mg 0.02mg Pistachio
Vitamin B2 0.16mg 0.026mg Pistachio
Vitamin B3 1.3mg 0.646mg Pistachio
Vitamin B5 0.52mg 0.276mg Pistachio
Vitamin B6 1.7mg 0.03mg Pistachio
Vitamin K 19.8µg Blackberry
Folate 51µg 25µg Pistachio
Choline 8.5mg Blackberry
Saturated Fat 5.907g 0.014g Blackberry
Monounsaturated Fat 23.257g 0.047g Pistachio
Polyunsaturated fat 14.38g 0.28g Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Fructose 0.24g 2.4g Blackberry
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Blackberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
17%
Blackberry
Minerals Daily Need Coverage Score
125%
Pistachio
23%
Blackberry

Comparison summary

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?
Blackberry
Blackberry is lower in Sugar (difference - 2.78g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 5.893g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $2.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.