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Pistachio vs. Cheesecake — In-Depth Nutrition Comparison

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How are pistachios and cheesecake different?

  • Pistachios are higher than cheesecake in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium.
  • Pistachios cover your daily need for copper, 142% more than cheesecake.
  • Pistachios contain 33 times more vitamin B6 than cheesecake. Pistachios contain 1.7mg of vitamin B6, while cheesecake contains 0.052mg.
  • Pistachios are lower in saturated fat.
  • Cheesecake has a higher glycemic index (50) than pistachios (28).

Nuts, pistachio nuts, raw and Cheesecake commercially prepared types were used in this article.

Infographic

Pistachio vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +1038.9%
Contains more IronIron +522.2%
Contains more CopperCopper +6400%
Contains more ZincZinc +331.4%
Contains more PhosphorusPhosphorus +426.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +757.1%
Contains more SeleniumSelenium +34.6%

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin EVitamin E +410.7%
Contains more Vitamin B1Vitamin B1 +3007.1%
Contains more Vitamin B3Vitamin B3 +566.7%
Contains more Vitamin B6Vitamin B6 +3169.2%
Contains more FolateFolate +183.3%
Contains more Vitamin AVitamin A +511.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.571mg

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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +266.5%
Contains more FatsFats +101.4%
Contains more OtherOther +231.1%
Contains more WaterWater +943.5%
~equal in Carbs ~25.5g

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -40.5%
Contains more Mono. FatMonounsaturated fat +169.4%
Contains more Poly. FatPolyunsaturated fat +797.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Cheesecake DV% diff.
Copper 1.3mg 0.02mg 142%
Vitamin B6 1.7mg 0.052mg 127%
Polyunsaturated fat 14.38g 1.602g 85%
Vitamin B1 0.87mg 0.028mg 70%
Phosphorus 490mg 93mg 57%
Manganese 1.2mg 0.14mg 46%
Iron 3.92mg 0.63mg 41%
Fiber 10.6g 0.4g 41%
Monounsaturated fat 23.257g 8.634g 37%
Fats 45.32g 22.5g 35%
Protein 20.16g 5.5g 29%
Potassium 1025mg 90mg 28%
Magnesium 121mg 11mg 26%
Sodium 1mg 438mg 19%
Cholesterol 0mg 55mg 18%
Saturated fat 5.907g 9.921g 18%
Vitamin A 26µg 159µg 15%
Zinc 2.2mg 0.51mg 15%
Vitamin E 2.86mg 0.56mg 15%
Calories 560kcal 321kcal 12%
Choline 45.9mg 8%
Folate 51µg 18µg 8%
Vitamin B3 1.3mg 0.195mg 7%
Vitamin B12 0µg 0.17µg 7%
Vitamin C 5.6mg 0.4mg 6%
Calcium 105mg 51mg 5%
Vitamin K 4.4µg 4%
Vitamin D 0µg 0.5µg 3%
Selenium 7µg 5.2µg 3%
Vitamin B2 0.16mg 0.193mg 3%
Vitamin D 0IU 18IU 2%
Starch 1.67g 1%
Vitamin B5 0.52mg 0.571mg 1%
Carbs 27.17g 25.5g 1%
Net carbs 16.57g 25.1g N/A
Sugar 7.66g 21.8g N/A
Tryptophan 0.251mg 0.064mg 0%
Threonine 0.684mg 0.222mg 0%
Isoleucine 0.917mg 0.281mg 0%
Leucine 1.604mg 0.464mg 0%
Lysine 1.138mg 0.372mg 0%
Methionine 0.36mg 0.136mg 0%
Phenylalanine 1.092mg 0.258mg 0%
Valine 1.249mg 0.314mg 0%
Histidine 0.512mg 0.133mg 0%
Fructose 0.24g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Cheesecake
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
63%
Pistachio
19%
Cheesecake
Minerals Daily Need Coverage Score
125%
Pistachio
22%
Cheesecake

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 55mg)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 14.14g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 437mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 4.014g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is cheaper?
Cheesecake
Cheesecake is cheaper (difference - $2.6)
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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.