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Pistachio vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Parmigiano-Reggiano

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Manganese, Fiber, and Iron, however, Parmigiano-Reggiano is higher in Calcium, and Vitamin B12.
  • Pistachio covers your daily Vitamin B6 needs 127% more than Parmigiano-Reggiano.
  • Pistachio has less Saturated Fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Cheese, parmesan, dry grated, reduced fat.

Infographic

Pistachio vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +218.4%
Contains more PotassiumPotassium +720%
Contains more IronIron +335.6%
Contains more CopperCopper +446.2%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1311.8%
Contains more CalciumCalcium +956.2%
Contains more ZincZinc +75.9%
Contains more PhosphorusPhosphorus +48.8%
Contains more SeleniumSelenium +152.9%

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% 36% 3.4% 12% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1582.4%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +1040.4%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +3369.4%
Contains more FolateFolate +410%
Contains more Vitamin AVitamin A +17.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more FatsFats +126.6%
Contains more CarbsCarbs +1883.2%
Contains more WaterWater +1057.9%
Contains more OtherOther +169.5%
~equal in Protein ~20g

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
67% 31% 2%
Saturated Fat: Sat. Fat 13.317 g
Monounsaturated Fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated Fat -55.6%
Contains more Mono. FatMonounsaturated Fat +281.4%
Contains more Poly. FatPolyunsaturated fat +3012.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Parmigiano-Reggiano
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 Parmigiano-Reggiano Opinion
Calories 560kcal 265kcal Pistachio
Protein 20.16g 20g Pistachio
Fats 45.32g 20g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 1.37g Pistachio
Carbs 27.17g 1.37g Pistachio
Cholesterol 0mg 88mg Pistachio
Vitamin D 0IU 15IU Parmigiano-Reggiano
Magnesium 121mg 38mg Pistachio
Calcium 105mg 1109mg Parmigiano-Reggiano
Potassium 1025mg 125mg Pistachio
Iron 3.92mg 0.9mg Pistachio
Sugar 7.66g 0g Parmigiano-Reggiano
Fiber 10.6g 0g Pistachio
Copper 1.3mg 0.238mg Pistachio
Zinc 2.2mg 3.87mg Parmigiano-Reggiano
Starch 1.67g Pistachio
Phosphorus 490mg 729mg Parmigiano-Reggiano
Sodium 1mg 1529mg Pistachio
Vitamin A 516IU 605IU Parmigiano-Reggiano
Vitamin A 26µg 160µg Parmigiano-Reggiano
Vitamin E 2.86mg 0.17mg Pistachio
Vitamin D 0µg 0.4µg Parmigiano-Reggiano
Manganese 1.2mg 0.085mg Pistachio
Selenium 7µg 17.7µg Parmigiano-Reggiano
Vitamin B1 0.87mg 0.029mg Pistachio
Vitamin B2 0.16mg 0.486mg Parmigiano-Reggiano
Vitamin B3 1.3mg 0.114mg Pistachio
Vitamin B5 0.52mg 0.325mg Pistachio
Vitamin B6 1.7mg 0.049mg Pistachio
Vitamin B12 0µg 2.26µg Parmigiano-Reggiano
Vitamin K 1.7µg Parmigiano-Reggiano
Folate 51µg 10µg Pistachio
Choline 20.7mg Parmigiano-Reggiano
Saturated Fat 5.907g 13.317g Pistachio
Monounsaturated Fat 23.257g 6.098g Pistachio
Polyunsaturated fat 14.38g 0.462g Pistachio
Tryptophan 0.251mg 0.24mg Pistachio
Threonine 0.684mg 1.519mg Parmigiano-Reggiano
Isoleucine 0.917mg 1.2mg Parmigiano-Reggiano
Leucine 1.604mg 2.983mg Parmigiano-Reggiano
Lysine 1.138mg 2.459mg Parmigiano-Reggiano
Methionine 0.36mg 0.369mg Parmigiano-Reggiano
Phenylalanine 1.092mg 1.604mg Parmigiano-Reggiano
Valine 1.249mg 1.498mg Parmigiano-Reggiano
Histidine 0.512mg 0.752mg Parmigiano-Reggiano
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 Parmigiano-Reggiano
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
39%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
125%
Pistachio
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1528mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 7.41g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.6)
Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano 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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.