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  6. Pistachio vs. Chocolate

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
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.
Pistachio
Pistachio
7
:
3
Chocolate
Chocolate
Contains more Calcium +87.5%
Contains more Phosphorus +137.9%
Contains more Potassium +83.4%
Contains less Sodium -95.8%
Contains more Copper +26.5%
Contains more Selenium +133.3%
Contains more Iron +104.6%
Contains more Magnesium +20.7%
Contains more Manganese +18.3%
Equal in Zinc - 2.01
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +87.5%
Contains more Phosphorus +137.9%
Contains more Potassium +83.4%
Contains less Sodium -95.8%
Contains more Copper +26.5%
Contains more Selenium +133.3%
Contains more Iron +104.6%
Contains more Magnesium +20.7%
Contains more Manganese +18.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pistachio
Pistachio
10
:
2
Chocolate
Chocolate
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 +∞%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Chocolate
Chocolate
Contains more Protein +313.1%
Contains more Fats +44.9%
Contains more Water +350.5%
Contains more Other +75.3%
Contains more Carbs +125.1%
Pistachio
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
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +313.1%
Contains more Fats +44.9%
Contains more Water +350.5%
Contains more Other +75.3%
Contains more Carbs +125.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
3
:
0
Chocolate
Chocolate
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +1216.8%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -68.1%
Contains more Monounsaturated Fat +143.8%
Contains more Polyunsaturated fat +1216.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
4
:
2
Chocolate
Chocolate
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +573.2%
Contains more Lactose +∞%
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +573.2%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Chocolate Opinion
Net carbs 16.57g 54.17g Chocolate
Protein 20.16g 4.88g Pistachio
Fats 45.32g 31.28g Pistachio
Carbs 27.17g 61.17g Chocolate
Calories 560kcal 546kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g 0g Pistachio
Sugar 7.66g 47.9g Pistachio
Fiber 10.6g 7g Pistachio
Calcium 105mg 56mg Pistachio
Iron 3.92mg 8.02mg Chocolate
Magnesium 121mg 146mg Chocolate
Phosphorus 490mg 206mg Pistachio
Potassium 1025mg 559mg Pistachio
Sodium 1mg 24mg Pistachio
Zinc 2.2mg 2.01mg Pistachio
Copper 1.3mg 1.028mg Pistachio
Manganese 1.2mg 1.419mg Chocolate
Selenium 7µg 3µg Pistachio
Vitamin A 516IU 50IU Pistachio
Vitamin A RAE 26µg 2µg Pistachio
Vitamin E 2.86mg 0.54mg Pistachio
Vitamin C 5.6mg Pistachio
Vitamin B1 0.87mg 0.025mg Pistachio
Vitamin B2 0.16mg 0.05mg Pistachio
Vitamin B3 1.3mg 0.725mg Pistachio
Vitamin B5 0.52mg 0.297mg Pistachio
Vitamin B6 1.7mg 0.042mg Pistachio
Folate 51µg Pistachio
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 8.1µg Chocolate
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Cholesterol 0mg 8mg Pistachio
Trans Fat 0g 0.112g Pistachio
Saturated Fat 5.907g 18.519g Pistachio
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 23.257g 9.54g Pistachio
Polyunsaturated fat 14.38g 1.092g Pistachio
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 14.091g 0.947g Pistachio
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Pistachio
10%
Chocolate
Minerals Daily Need Coverage Score
125%
Pistachio
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 40.24g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 12.612g)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 5)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.6)
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.

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. 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.