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Pistachio vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between pistachios and cocoa bean?

  • Pistachios are 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.
  • Pistachios have 14 times more vitamin B6 than cocoa bean. While pistachios have 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.
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -94.7%
Contains more MagnesiumMagnesium +293.4%
Contains more PotassiumPotassium +144.8%
Contains more IronIron +295.9%
Contains more CopperCopper +177.5%
Contains more ZincZinc +189.5%
Contains more PhosphorusPhosphorus +48.6%
Contains more ManganeseManganese +211.4%
Contains more SeleniumSelenium +88.6%
~equal in Calcium ~111mg

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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2760%
Contains more Vitamin B1Vitamin B1 +690.9%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +1340.7%
Contains more FolateFolate +59.4%
Contains more Vitamin B2Vitamin B2 +187.5%
Contains more Vitamin B3Vitamin B3 +84.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +11.4%
Contains more FatsFats +246%
Contains more WaterWater +61.9%
Contains more CarbsCarbs +114.6%
Contains more OtherOther +161.7%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Mono. FatMonounsaturated fat +429.8%
Contains more Poly. FatPolyunsaturated 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
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Cocoa bean DV% diff.
Copper 1.3mg 3.607mg 256%
Iron 3.92mg 15.52mg 145%
Vitamin B6 1.7mg 0.118mg 122%
Manganese 1.2mg 3.737mg 110%
Polyunsaturated fat 14.38g 0.42g 93%
Magnesium 121mg 476mg 85%
Fiber 10.6g 29.8g 77%
Vitamin B1 0.87mg 0.11mg 63%
Fats 45.32g 13.1g 50%
Monounsaturated fat 23.257g 4.39g 47%
Potassium 1025mg 2509mg 44%
Zinc 2.2mg 6.37mg 38%
Phosphorus 490mg 728mg 34%
Vitamin B2 0.16mg 0.46mg 23%
Caffeine 0mg 78mg 20%
Vitamin E 2.86mg 0.1mg 18%
Calories 560kcal 220kcal 17%
Selenium 7µg 13.2µg 11%
Carbs 27.17g 58.3g 10%
Saturated fat 5.907g 7.76g 8%
Vitamin B3 1.3mg 2.4mg 7%
Vitamin C 5.6mg 0mg 6%
Folate 51µg 32µg 5%
Vitamin B5 0.52mg 0.254mg 5%
Protein 20.16g 18.1g 4%
Vitamin A 26µg 0µg 3%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Starch 1.67g 1%
Sodium 1mg 19mg 1%
Calcium 105mg 111mg 1%
Net carbs 16.57g 28.5g N/A
Sugar 7.66g 1.76g N/A
Tryptophan 0.251mg 0.271mg 0%
Threonine 0.684mg 0.716mg 0%
Isoleucine 0.917mg 0.701mg 0%
Leucine 1.604mg 1.097mg 0%
Lysine 1.138mg 0.907mg 0%
Methionine 0.36mg 0.187mg 0%
Phenylalanine 1.092mg 0.869mg 0%
Valine 1.249mg 1.086mg 0%
Histidine 0.512mg 0.312mg 0%
Fructose 0.24g 0%
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 Cocoa bean
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
20%
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 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)
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. 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.