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Pistachio vs. Brunost — In-Depth Nutrition Comparison

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Important differences between Pistachio and Brunost

  • Pistachio has more Copper, Vitamin B6, Manganese, Vitamin B1, Iron, and Fiber, however, Brunost is richer in Vitamin B12, Vitamin B2, and Vitamin B5.
  • Pistachio's daily need coverage for Copper is 136% more.
  • Pistachio contains less Saturated Fat.

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

Infographic

Pistachio vs Brunost 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 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 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 0% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
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 +115.7%
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
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Brunost
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Brunost Opinion
Calories 560kcal 466kcal Pistachio
Protein 20.16g 9.65g Pistachio
Fats 45.32g 29.51g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 42.65g Brunost
Carbs 27.17g 42.65g Brunost
Cholesterol 0mg 94mg Pistachio
Magnesium 121mg 70mg Pistachio
Calcium 105mg 400mg Brunost
Potassium 1025mg 1409mg Brunost
Iron 3.92mg 0.52mg Pistachio
Sugar 7.66g Brunost
Fiber 10.6g 0g Pistachio
Copper 1.3mg 0.08mg Pistachio
Zinc 2.2mg 1.14mg Pistachio
Starch 1.67g Pistachio
Phosphorus 490mg 444mg Pistachio
Sodium 1mg 600mg Pistachio
Vitamin A 516IU 1113IU Brunost
Vitamin A RAE 26µg 334µg Brunost
Vitamin E 2.86mg Pistachio
Manganese 1.2mg 0.04mg Pistachio
Selenium 7µg 14.5µg Brunost
Vitamin B1 0.87mg 0.315mg Pistachio
Vitamin B2 0.16mg 1.382mg Brunost
Vitamin B3 1.3mg 0.813mg Pistachio
Vitamin B5 0.52mg 3.351mg Brunost
Vitamin B6 1.7mg 0.271mg Pistachio
Vitamin B12 0µg 2.42µg Brunost
Folate 51µg 5µg Pistachio
Saturated Fat 5.907g 19.16g Pistachio
Monounsaturated Fat 23.257g 7.879g Pistachio
Polyunsaturated fat 14.38g 0.938g Pistachio
Tryptophan 0.251mg 0.135mg Pistachio
Threonine 0.684mg 0.393mg Pistachio
Isoleucine 0.917mg 0.519mg Pistachio
Leucine 1.604mg 0.992mg Pistachio
Lysine 1.138mg 0.814mg Pistachio
Methionine 0.36mg 0.318mg Pistachio
Phenylalanine 1.092mg 0.54mg Pistachio
Valine 1.249mg 0.765mg Pistachio
Histidine 0.512mg 0.293mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
125%
Pistachio
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 599mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 13.253g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 1)
Which food is richer in minerals?
?
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.
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. 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.