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Pistachio vs. Broccoli — In-Depth Nutrition Comparison

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Differences between Pistachio and Broccoli

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, and Magnesium, however, Broccoli is richer in Vitamin C.
  • Pistachio's daily need coverage for Copper is 139% higher.
  • Pistachio has 151 times more Saturated Fat than Broccoli. While Pistachio has 5.907g of Saturated Fat, Broccoli has only 0.039g.

The food types used in this comparison are Nuts, pistachio nuts, raw and Broccoli, raw.

Infographic

Pistachio vs Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +476.2%
Contains more CalciumCalcium +123.4%
Contains more PotassiumPotassium +224.4%
Contains more IronIron +437%
Contains more CopperCopper +2553.1%
Contains more ZincZinc +436.6%
Contains more PhosphorusPhosphorus +642.4%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +471.4%
Contains more SeleniumSelenium +180%

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +1125.4%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +103.4%
Contains more Vitamin B6Vitamin B6 +871.4%
Contains more Vitamin CVitamin C +1492.9%
Contains more Vitamin AVitamin A +20.7%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more FolateFolate +23.5%
~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% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +614.9%
Contains more FatsFats +12148.6%
Contains more CarbsCarbs +309.2%
Contains more OtherOther +242.5%
Contains more WaterWater +1943.5%

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
44% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +37742.1%
Contains less Sat. FatSaturated Fat -99.3%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6770%
Contains more GlucoseGlucose +53.1%
Contains more FructoseFructose +183.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +23.5%
~equal in Galactose ~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 Broccoli
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 Broccoli Opinion
Calories 560kcal 34kcal Pistachio
Protein 20.16g 2.82g Pistachio
Fats 45.32g 0.37g Pistachio
Vitamin C 5.6mg 89.2mg Broccoli
Net carbs 16.57g 4.04g Pistachio
Carbs 27.17g 6.64g Pistachio
Magnesium 121mg 21mg Pistachio
Calcium 105mg 47mg Pistachio
Potassium 1025mg 316mg Pistachio
Iron 3.92mg 0.73mg Pistachio
Sugar 7.66g 1.7g Broccoli
Fiber 10.6g 2.6g Pistachio
Copper 1.3mg 0.049mg Pistachio
Zinc 2.2mg 0.41mg Pistachio
Starch 1.67g 0g Pistachio
Phosphorus 490mg 66mg Pistachio
Sodium 1mg 33mg Pistachio
Vitamin A 516IU 623IU Broccoli
Vitamin A 26µg 31µg Broccoli
Vitamin E 2.86mg 0.78mg Pistachio
Manganese 1.2mg 0.21mg Pistachio
Selenium 7µg 2.5µg Pistachio
Vitamin B1 0.87mg 0.071mg Pistachio
Vitamin B2 0.16mg 0.117mg Pistachio
Vitamin B3 1.3mg 0.639mg Pistachio
Vitamin B5 0.52mg 0.573mg Broccoli
Vitamin B6 1.7mg 0.175mg Pistachio
Vitamin K 101.6µg Broccoli
Folate 51µg 63µg Broccoli
Choline 18.7mg Broccoli
Saturated Fat 5.907g 0.039g Broccoli
Monounsaturated Fat 23.257g 0.011g Pistachio
Polyunsaturated fat 14.38g 0.038g Pistachio
Tryptophan 0.251mg 0.033mg Pistachio
Threonine 0.684mg 0.088mg Pistachio
Isoleucine 0.917mg 0.079mg Pistachio
Leucine 1.604mg 0.129mg Pistachio
Lysine 1.138mg 0.135mg Pistachio
Methionine 0.36mg 0.038mg Pistachio
Phenylalanine 1.092mg 0.117mg Pistachio
Valine 1.249mg 0.125mg Pistachio
Histidine 0.512mg 0.059mg Pistachio
Fructose 0.24g 0.68g Broccoli
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Broccoli
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
65%
Pistachio
61%
Broccoli
Minerals Daily Need Coverage Score
125%
Pistachio
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 32mg)
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?
Broccoli
Broccoli is lower in Sugar (difference - 5.96g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 5.868g)
Which food is cheaper?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.