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Pistachio vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on differences between pistachios and blue cheese

  • Pistachios have more copper, vitamin B6, vitamin B1, manganese, iron, and fiber; however, blue cheese is higher in vitamin B12 and calcium.
  • Pistachios cover your daily copper needs 140% more than blue cheese.
  • Pistachios have less saturated fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Cheese, blue.

Infographic

Pistachio vs Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +426.1%
Contains more PotassiumPotassium +300.4%
Contains more IronIron +1164.5%
Contains more CopperCopper +3150%
Contains more PhosphorusPhosphorus +26.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +13233.3%
Contains more CalciumCalcium +402.9%
Contains more ZincZinc +20.9%
Contains more SeleniumSelenium +107.1%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1044%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +28%
Contains more Vitamin B6Vitamin B6 +924.1%
Contains more FolateFolate +41.7%
Contains more Vitamin AVitamin A +661.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +138.8%
Contains more Vitamin B5Vitamin B5 +232.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Blue cheese DV% diff.
Copper 1.3mg 0.04mg 140%
Vitamin B6 1.7mg 0.166mg 118%
Polyunsaturated fat 14.38g 0.8g 91%
Vitamin B1 0.87mg 0.029mg 70%
Saturated fat 5.907g 18.669g 58%
Manganese 1.2mg 0.009mg 52%
Vitamin B12 0µg 1.22µg 51%
Sodium 1mg 1146mg 50%
Iron 3.92mg 0.31mg 45%
Calcium 105mg 528mg 42%
Fiber 10.6g 0g 42%
Monounsaturated fat 23.257g 7.778g 39%
Fats 45.32g 28.74g 26%
Cholesterol 0mg 75mg 25%
Vitamin B5 0.52mg 1.729mg 24%
Potassium 1025mg 256mg 23%
Magnesium 121mg 23mg 23%
Vitamin A 26µg 198µg 19%
Vitamin B2 0.16mg 0.382mg 17%
Vitamin E 2.86mg 0.25mg 17%
Phosphorus 490mg 387mg 15%
Selenium 7µg 14.5µg 14%
Calories 560kcal 353kcal 10%
Carbs 27.17g 2.34g 8%
Vitamin C 5.6mg 0mg 6%
Folate 51µg 36µg 4%
Zinc 2.2mg 2.66mg 4%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 21IU 3%
Protein 20.16g 21.4g 2%
Vitamin K 2.4µg 2%
Vitamin B3 1.3mg 1.016mg 2%
Starch 1.67g 1%
Net carbs 16.57g 2.34g N/A
Sugar 7.66g 0.5g N/A
Tryptophan 0.251mg 0.312mg 0%
Threonine 0.684mg 0.785mg 0%
Isoleucine 0.917mg 1.124mg 0%
Leucine 1.604mg 1.919mg 0%
Lysine 1.138mg 1.852mg 0%
Methionine 0.36mg 0.584mg 0%
Phenylalanine 1.092mg 1.087mg 0%
Valine 1.249mg 1.556mg 0%
Histidine 0.512mg 0.758mg 0%
Fructose 0.24g 0%
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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +57.7%
Contains more CarbsCarbs +1061.1%
Contains more WaterWater +870.5%
Contains more OtherOther +71.5%
~equal in Protein ~21.4g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -68.4%
Contains more Mono. FatMonounsaturated fat +199%
Contains more Poly. FatPolyunsaturated fat +1697.5%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.