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  6. Pistachio vs. Chinese broccoli

Pistachio vs. Chinese broccoli — In-Depth Nutrition Comparison

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Significant differences between pistachios and chinese broccoli

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, and magnesium; however, chinese broccoli is richer in vitamin C.
  • Pistachios cover your daily copper needs 138% more than chinese broccoli.
  • Chinese broccoli has 54 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while chinese broccoli has 0.11g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Broccoli, chinese, cooked.

Infographic

Pistachio vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +572.2%
Contains more PotassiumPotassium +292.7%
Contains more IronIron +600%
Contains more CopperCopper +2031.1%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +1095.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +354.5%
Contains more SeleniumSelenium +438.5%
~equal in Calcium ~100mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +495.8%
Contains more Vitamin B1Vitamin B1 +815.8%
Contains more Vitamin B3Vitamin B3 +197.5%
Contains more Vitamin B5Vitamin B5 +227%
Contains more Vitamin B6Vitamin B6 +2328.6%
Contains more Vitamin CVitamin C +403.6%
Contains more Vitamin AVitamin A +215.4%
Contains more FolateFolate +94.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Chinese broccoli DV% diff.
Copper 1.3mg 0.061mg 138%
Vitamin B6 1.7mg 0.07mg 125%
Polyunsaturated fat 14.38g 0.33g 94%
Vitamin K 84.8µg 71%
Fats 45.32g 0.72g 69%
Vitamin B1 0.87mg 0.095mg 65%
Phosphorus 490mg 41mg 64%
Monounsaturated fat 23.257g 0.05g 58%
Iron 3.92mg 0.56mg 42%
Manganese 1.2mg 0.264mg 41%
Protein 20.16g 1.14g 38%
Fiber 10.6g 2.5g 32%
Calories 560kcal 22kcal 27%
Saturated fat 5.907g 0.11g 26%
Vitamin C 5.6mg 28.2mg 25%
Magnesium 121mg 18mg 25%
Potassium 1025mg 261mg 22%
Zinc 2.2mg 0.39mg 16%
Vitamin E 2.86mg 0.48mg 16%
Folate 51µg 99µg 12%
Selenium 7µg 1.3µg 10%
Carbs 27.17g 3.81g 8%
Vitamin B5 0.52mg 0.159mg 7%
Vitamin A 26µg 82µg 6%
Choline 25.3mg 5%
Vitamin B3 1.3mg 0.437mg 5%
Vitamin B2 0.16mg 0.146mg 1%
Calcium 105mg 100mg 1%
Starch 1.67g 1%
Net carbs 16.57g 1.31g N/A
Sugar 7.66g 0.84g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1668.4%
Contains more FatsFats +6194.4%
Contains more CarbsCarbs +613.1%
Contains more OtherOther +277.2%
Contains more WaterWater +2040.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +46414%
Contains more Poly. FatPolyunsaturated fat +4257.6%
Contains less Sat. FatSaturated fat -98.1%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.