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  6. Pistachio vs. Brunost

Pistachio vs. Brunost — In-Depth Nutrition Comparison

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Important differences between pistachios and brunost

  • Pistachios have more copper, vitamin B6, manganese, vitamin B1, iron, and fiber; however, brunost is richer in vitamin B12, vitamin B2, and vitamin B5.
  • Pistachios' daily need coverage for copper is 136% more.
  • Pistachios contain less saturated fat.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Cheese, gjetost.

Infographic

Pistachio vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +72.9%
Contains more IronIron +653.8%
Contains more CopperCopper +1525%
Contains more ZincZinc +93%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2900%
Contains more CalciumCalcium +281%
Contains more PotassiumPotassium +37.5%
Contains more SeleniumSelenium +107.1%
~equal in Phosphorus ~444mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 111% 0% 79% 319% 15% 201% 63% 303% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B3Vitamin B3 +59.9%
Contains more Vitamin B6Vitamin B6 +527.3%
Contains more FolateFolate +920%
Contains more Vitamin AVitamin A +1184.6%
Contains more Vitamin B2Vitamin B2 +763.8%
Contains more Vitamin B5Vitamin B5 +544.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Brunost DV% diff.
Copper 1.3mg 0.08mg 136%
Vitamin B6 1.7mg 0.271mg 110%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.16mg 1.382mg 94%
Polyunsaturated fat 14.38g 0.938g 90%
Saturated fat 5.907g 19.16g 60%
Vitamin B5 0.52mg 3.351mg 57%
Manganese 1.2mg 0.04mg 50%
Vitamin B1 0.87mg 0.315mg 46%
Iron 3.92mg 0.52mg 43%
Fiber 10.6g 0g 42%
Monounsaturated fat 23.257g 7.879g 38%
Vitamin A 26µg 334µg 34%
Cholesterol 0mg 94mg 31%
Calcium 105mg 400mg 30%
Sodium 1mg 600mg 26%
Fats 45.32g 29.51g 24%
Protein 20.16g 9.65g 21%
Vitamin E 2.86mg 19%
Selenium 7µg 14.5µg 14%
Magnesium 121mg 70mg 12%
Folate 51µg 5µg 12%
Potassium 1025mg 1409mg 11%
Zinc 2.2mg 1.14mg 10%
Phosphorus 490mg 444mg 7%
Vitamin C 5.6mg 0mg 6%
Calories 560kcal 466kcal 5%
Carbs 27.17g 42.65g 5%
Vitamin B3 1.3mg 0.813mg 3%
Starch 1.67g 1%
Protein per 100 calories 3.6g 2.1g N/A
Calories per 10 g protein 278kcal 483kcal N/A
Weight per 100 calories 18g 21g N/A
Unsaturated / Saturated Fat ratio 6.4 0.46 N/A
Net carbs 16.57g 42.65g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0.135mg 0%
Threonine 0.684mg 0.393mg 0%
Isoleucine 0.917mg 0.519mg 0%
Leucine 1.604mg 0.992mg 0%
Lysine 1.138mg 0.814mg 0%
Methionine 0.36mg 0.318mg 0%
Phenylalanine 1.092mg 0.54mg 0%
Valine 1.249mg 0.765mg 0%
Histidine 0.512mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +108.9%
Contains more FatsFats +53.6%
Contains more CarbsCarbs +57%
Contains more WaterWater +207.6%
Contains more OtherOther +59.4%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Mono. FatMonounsaturated fat +195.2%
Contains more Poly. FatPolyunsaturated fat +1433%

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.