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  6. Pistachio vs. Cocoa bean

Pistachio vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Cocoa bean?

  • Pistachio is higher in Vitamin B6, and Vitamin B1, yet Cocoa bean is higher in Copper, Iron, Manganese, Magnesium, Fiber, Potassium, Zinc, and Phosphorus.
  • Cocoa bean's daily need coverage for Copper is 256% more.
  • Pistachio has 14 times more Vitamin B6 than Cocoa bean. While Pistachio has 1.7mg of Vitamin B6, Cocoa bean has only 0.118mg.

We used Nuts, pistachio nuts, raw and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Pistachio vs Cocoa bean 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
1
:
9
Cocoa bean
Cocoa bean
Contains less Sodium -94.7%
Contains more Iron +295.9%
Contains more Magnesium +293.4%
Contains more Phosphorus +48.6%
Contains more Potassium +144.8%
Contains more Zinc +189.5%
Contains more Copper +177.5%
Contains more Manganese +211.4%
Contains more Selenium +88.6%
Equal in Calcium - 111
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Cocoa bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 582% 340% 312% 222% 3% 174% 1203% 488% 72%
Contains less Sodium -94.7%
Contains more Iron +295.9%
Contains more Magnesium +293.4%
Contains more Phosphorus +48.6%
Contains more Potassium +144.8%
Contains more Zinc +189.5%
Contains more Copper +177.5%
Contains more Manganese +211.4%
Contains more Selenium +88.6%
Equal in Calcium - 111

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
7
:
3
Cocoa bean
Cocoa bean
Contains more Vitamin A +∞%
Contains more Vitamin E +2760%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +1340.7%
Contains more Folate +59.4%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +84.6%
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%
Cocoa bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 28% 107% 45% 16% 28% 24% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin E +2760%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +690.9%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +1340.7%
Contains more Folate +59.4%
Contains more Vitamin B2 +187.5%
Contains more Vitamin B3 +84.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Cocoa bean
Cocoa bean
Contains more Protein +11.4%
Contains more Fats +246%
Contains more Water +61.9%
Contains more Carbs +114.6%
Contains more Other +161.7%
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
Cocoa bean
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more Protein +11.4%
Contains more Fats +246%
Contains more Water +61.9%
Contains more Carbs +114.6%
Contains more Other +161.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
3
:
0
Cocoa bean
Cocoa bean
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +3323.8%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Cocoa bean
62% 35% 3%
Saturated Fat: 7.76 g
Monounsaturated Fat: 4.39 g
Polyunsaturated fat: 0.42 g
Contains less Saturated Fat -23.9%
Contains more Monounsaturated Fat +429.8%
Contains more Polyunsaturated fat +3323.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Cocoa bean Opinion
Net carbs 16.57g 28.5g Cocoa bean
Protein 20.16g 18.1g Pistachio
Fats 45.32g 13.1g Pistachio
Carbs 27.17g 58.3g Cocoa bean
Calories 560kcal 220kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 1.76g Cocoa bean
Fiber 10.6g 29.8g Cocoa bean
Calcium 105mg 111mg Cocoa bean
Iron 3.92mg 15.52mg Cocoa bean
Magnesium 121mg 476mg Cocoa bean
Phosphorus 490mg 728mg Cocoa bean
Potassium 1025mg 2509mg Cocoa bean
Sodium 1mg 19mg Pistachio
Zinc 2.2mg 6.37mg Cocoa bean
Copper 1.3mg 3.607mg Cocoa bean
Manganese 1.2mg 3.737mg Cocoa bean
Selenium 7µg 13.2µg Cocoa bean
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.1mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.11mg Pistachio
Vitamin B2 0.16mg 0.46mg Cocoa bean
Vitamin B3 1.3mg 2.4mg Cocoa bean
Vitamin B5 0.52mg 0.254mg Pistachio
Vitamin B6 1.7mg 0.118mg Pistachio
Folate 51µg 32µg Pistachio
Vitamin K 2.4µg Cocoa bean
Tryptophan 0.251mg 0.271mg Cocoa bean
Threonine 0.684mg 0.716mg Cocoa bean
Isoleucine 0.917mg 0.701mg Pistachio
Leucine 1.604mg 1.097mg Pistachio
Lysine 1.138mg 0.907mg Pistachio
Methionine 0.36mg 0.187mg Pistachio
Phenylalanine 1.092mg 0.869mg Pistachio
Valine 1.249mg 1.086mg Pistachio
Histidine 0.512mg 0.312mg Pistachio
Saturated Fat 5.907g 7.76g Pistachio
Monounsaturated Fat 23.257g 4.39g Pistachio
Polyunsaturated fat 14.38g 0.42g 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 Cocoa bean
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
21%
Cocoa bean
Minerals Daily Need Coverage Score
125%
Pistachio
343%
Cocoa bean

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.853g)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cocoa bean
Cocoa bean is lower in Sugar (difference - 5.9g)
Which food is lower in glycemic index?
Cocoa bean
Cocoa bean is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Cocoa bean
Cocoa bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)

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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.