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Pistachio vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between pistachios and wheat Bread?

  • Pistachios are richer in copper, vitamin B6, phosphorus, vitamin B1, fiber, and potassium, yet wheat Bread is richer in selenium and vitamin B3.
  • Pistachios' daily need coverage for copper is 122% higher.
  • Pistachios have 11 times more vitamin B6 than wheat Bread. Pistachios have 1.7mg of vitamin B6, while wheat Bread has 0.153mg.
  • Wheat Bread contains less saturated fat.
  • Pistachios have a lower glycemic index than wheat Bread.

We used Nuts, pistachio nuts, raw and Bread, wheat, toasted types in this comparison.

Infographic

Pistachio vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +105.1%
Contains more PotassiumPotassium +359.6%
Contains more CopperCopper +556.6%
Contains more ZincZinc +49.7%
Contains more PhosphorusPhosphorus +160.6%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +57.1%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +377.1%
~equal in Iron ~4.09mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +2700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1091.7%
Contains more Vitamin B1Vitamin B1 +98.2%
Contains more Vitamin B5Vitamin B5 +14%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more Vitamin B2Vitamin B2 +138.8%
Contains more Vitamin B3Vitamin B3 +380.8%
Contains more FolateFolate +68.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Wheat Bread DV% diff.
Copper 1.3mg 0.198mg 122%
Vitamin B6 1.7mg 0.153mg 119%
Polyunsaturated fat 14.38g 1.72g 84%
Fats 45.32g 4.27g 63%
Monounsaturated fat 23.257g 1.019g 56%
Selenium 7µg 33.4µg 48%
Phosphorus 490mg 188mg 43%
Vitamin B1 0.87mg 0.439mg 36%
Vitamin B3 1.3mg 6.25mg 31%
Sodium 1mg 601mg 26%
Potassium 1025mg 223mg 24%
Fiber 10.6g 4.7g 24%
Saturated fat 5.907g 0.989g 22%
Vitamin E 2.86mg 0.24mg 17%
Vitamin B2 0.16mg 0.382mg 17%
Magnesium 121mg 59mg 15%
Protein 20.16g 12.96g 14%
Calories 560kcal 313kcal 12%
Carbs 27.17g 55.77g 10%
Folate 51µg 86µg 9%
Manganese 1.2mg 1.377mg 8%
Zinc 2.2mg 1.47mg 7%
Vitamin C 5.6mg 0.2mg 6%
Calcium 105mg 165mg 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin A 26µg 0µg 3%
Iron 3.92mg 4.09mg 2%
Vitamin B5 0.52mg 0.456mg 1%
Starch 1.67g 1%
Net carbs 16.57g 51.07g N/A
Sugar 7.66g 6.42g N/A
Tryptophan 0.251mg 0.092mg 0%
Threonine 0.684mg 0.299mg 0%
Isoleucine 0.917mg 0.258mg 0%
Leucine 1.604mg 0.461mg 0%
Lysine 1.138mg 0.215mg 0%
Methionine 0.36mg 0.105mg 0%
Phenylalanine 1.092mg 0.315mg 0%
Valine 1.249mg 0.31mg 0%
Histidine 0.512mg 0.15mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.161g N/A
Omega-6 - Linoleic acid 14.091g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +55.6%
Contains more FatsFats +961.4%
Contains more CarbsCarbs +105.3%
Contains more WaterWater +454.5%
~equal in Other ~2.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +2182.3%
Contains more Poly. FatPolyunsaturated fat +736%
Contains less Sat. FatSaturated fat -83.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.