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Pistachio vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Pistachio and Cauliflower?

  • Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, and Magnesium, yet Cauliflower is richer in Vitamin C.
  • Pistachio's daily need coverage for Copper is 140% higher.
  • Pistachio has 45 times more Saturated Fat than Cauliflower. Pistachio has 5.907g of Saturated Fat, while Cauliflower has 0.13g.

We used Nuts, pistachio nuts, raw and Cauliflower, raw types in this comparison.

Infographic

Pistachio vs Cauliflower 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 +377.3%
Contains more Iron +833.3%
Contains more Magnesium +706.7%
Contains more Phosphorus +1013.6%
Contains more Potassium +242.8%
Contains less Sodium -96.7%
Contains more Zinc +714.8%
Contains more Copper +3233.3%
Contains more Manganese +674.2%
Contains more Selenium +1066.7%
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 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +377.3%
Contains more Iron +833.3%
Contains more Magnesium +706.7%
Contains more Phosphorus +1013.6%
Contains more Potassium +242.8%
Contains less Sodium -96.7%
Contains more Zinc +714.8%
Contains more Copper +3233.3%
Contains more Manganese +674.2%
Contains more Selenium +1066.7%

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 E +3475%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B6 +823.9%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +28.3%
Contains more Folate +11.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +3475%
Contains more Vitamin B1 +1640%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B6 +823.9%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +28.3%
Contains more Folate +11.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +950%
Contains more Fats +16085.7%
Contains more Carbs +446.7%
Contains more Other +292.1%
Contains more Water +2006.9%
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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +950%
Contains more Fats +16085.7%
Contains more Carbs +446.7%
Contains more Other +292.1%
Contains more Water +2006.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +68302.9%
Contains more Polyunsaturated fat +46287.1%
Contains less Saturated Fat -97.8%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +68302.9%
Contains more Polyunsaturated fat +46287.1%
Contains less Saturated Fat -97.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +193.8%
Contains more Fructose +304.2%
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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +193.8%
Contains more Fructose +304.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Cauliflower
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 Cauliflower Opinion
Net carbs 16.57g 2.97g Pistachio
Protein 20.16g 1.92g Pistachio
Fats 45.32g 0.28g Pistachio
Carbs 27.17g 4.97g Pistachio
Calories 560kcal 25kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g 0.97g Cauliflower
Sugar 7.66g 1.91g Cauliflower
Fiber 10.6g 2g Pistachio
Calcium 105mg 22mg Pistachio
Iron 3.92mg 0.42mg Pistachio
Magnesium 121mg 15mg Pistachio
Phosphorus 490mg 44mg Pistachio
Potassium 1025mg 299mg Pistachio
Sodium 1mg 30mg Pistachio
Zinc 2.2mg 0.27mg Pistachio
Copper 1.3mg 0.039mg Pistachio
Manganese 1.2mg 0.155mg Pistachio
Selenium 7µg 0.6µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.08mg Pistachio
Vitamin C 5.6mg 48.2mg Cauliflower
Vitamin B1 0.87mg 0.05mg Pistachio
Vitamin B2 0.16mg 0.06mg Pistachio
Vitamin B3 1.3mg 0.507mg Pistachio
Vitamin B5 0.52mg 0.667mg Cauliflower
Vitamin B6 1.7mg 0.184mg Pistachio
Folate 51µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.251mg 0.02mg Pistachio
Threonine 0.684mg 0.076mg Pistachio
Isoleucine 0.917mg 0.071mg Pistachio
Leucine 1.604mg 0.106mg Pistachio
Lysine 1.138mg 0.217mg Pistachio
Methionine 0.36mg 0.02mg Pistachio
Phenylalanine 1.092mg 0.065mg Pistachio
Valine 1.249mg 0.125mg Pistachio
Histidine 0.512mg 0.056mg Pistachio
Saturated Fat 5.907g 0.13g Cauliflower
Monounsaturated Fat 23.257g 0.034g Pistachio
Polyunsaturated fat 14.38g 0.031g Pistachio
Omega-6 - Linoleic acid 14.091g 0.013g Pistachio
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Cauliflower
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
71%
Pistachio
30%
Cauliflower
Minerals Daily Need Coverage Score
125%
Pistachio
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 5.75g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 5.777g)
Which food is cheaper?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.