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Pistachio vs Chocolate - In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Chocolate

  • Pistachio has more Vitamin B6, Vitamin B1, Phosphorus, Copper, Vitamin E , Fiber and Potassium, while Chocolate has more Iron and Vitamin B12.
  • Pistachio covers your daily need of Vitamin B6 128% more than Chocolate.
  • Pistachio contains 35 times more Vitamin B1 than Chocolate. While Pistachio contains 0.87mg of Vitamin B1, Chocolate contains only 0.025mg.
  • The amount of Saturated Fat in Pistachio is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Pistachio vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +87.5%
Contains more Potassium +83.4%
Contains more Copper +26.5%
Contains more Phosphorus +137.9%
Contains less Sodium -95.8%
Contains more Iron +104.6%
Contains more Magnesium +20.7%
Equal in Zinc - 2.01
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Contains more Calcium +87.5%
Contains more Potassium +83.4%
Contains more Copper +26.5%
Contains more Phosphorus +137.9%
Contains less Sodium -95.8%
Contains more Iron +104.6%
Contains more Magnesium +20.7%
Equal in Zinc - 2.01

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +932%
Contains more Vitamin E +429.6%
Contains more Vitamin B1 +3380%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +3947.6%
Contains more Vitamin B12 +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Contains more Vitamin A +932%
Contains more Vitamin E +429.6%
Contains more Vitamin B1 +3380%
Contains more Vitamin B2 +220%
Contains more Vitamin B3 +79.3%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +3947.6%
Contains more Vitamin B12 +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Pistachio
10
Chocolate
Mineral Summary Score
132
Pistachio
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
121%
Pistachio
29%
Chocolate
Carbohydrates
27%
Pistachio
61%
Chocolate
Fats
209%
Pistachio
144%
Chocolate

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Chocolate
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Pistachio
Pistachio contains less Sugars (difference - 40.24g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 12.612g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.6)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pistachio Chocolate Opinion
Calories 560 546 Pistachio
Protein 20.16 4.88 Pistachio
Fats 45.32 31.28 Pistachio
Vitamin C 5.6 Pistachio
Carbs 27.17 61.17 Chocolate
Cholesterol 0 8 Pistachio
Vitamin D 0 Pistachio
Iron 3.92 8.02 Chocolate
Calcium 105 56 Pistachio
Potassium 1025 559 Pistachio
Magnesium 121 146 Chocolate
Sugars 7.66 47.9 Pistachio
Fiber 10.6 7 Pistachio
Copper 1.3 1.028 Pistachio
Zinc 2.2 2.01 Pistachio
Starch 1.67 Pistachio
Phosphorus 490 206 Pistachio
Sodium 1 24 Pistachio
Vitamin A 516 50 Pistachio
Vitamin E 2.86 0.54 Pistachio
Vitamin D 0 Pistachio
Vitamin B1 0.87 0.025 Pistachio
Vitamin B2 0.16 0.05 Pistachio
Vitamin B3 1.3 0.725 Pistachio
Vitamin B5 0.52 0.297 Pistachio
Vitamin B6 1.7 0.042 Pistachio
Vitamin B12 0 0.23 Chocolate
Vitamin K 8.1 Chocolate
Folate 51 Pistachio
Trans Fat 0 0.112 Pistachio
Saturated Fat 5.907 18.519 Pistachio
Monounsaturated Fat 23.257 9.54 Pistachio
Polyunsaturated fat 14.38 1.092 Pistachio
Tryptophan 0.251 Pistachio
Threonine 0.684 Pistachio
Isoleucine 0.917 Pistachio
Leucine 1.604 Pistachio
Lysine 1.138 Pistachio
Methionine 0.36 Pistachio
Phenylalanine 1.092 Pistachio
Valine 1.249 Pistachio
Histidine 0.512 Pistachio
Fructose 0.24 0 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.