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Pistachio vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between Pistachio and Cocoa solids?

  • Pistachio is richer in Vitamin B6, Vitamin B1, and Vitamin E , yet Cocoa solids are richer in Copper, Iron, Manganese, Fiber, Magnesium, Zinc, and Phosphorus.
  • Cocoa solids' daily need coverage for Copper is 276% higher.
  • Pistachio has 29 times more Vitamin E than Cocoa solids. Pistachio has 2.86mg of Vitamin E , while Cocoa solids have 0.1mg.

We used Nuts, pistachio nuts, raw and Cocoa, dry powder, unsweetened types in this comparison.

Infographic

Pistachio vs Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +312.4%
Contains more CalciumCalcium +21.9%
Contains more PotassiumPotassium +48.7%
Contains more IronIron +253.6%
Contains more CopperCopper +191.4%
Contains more ZincZinc +209.5%
Contains more PhosphorusPhosphorus +49.8%
Contains more ManganeseManganese +219.8%
Contains more SeleniumSelenium +104.3%

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% 31% 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +2760%
Contains more Vitamin B1Vitamin B1 +1015.4%
Contains more Vitamin B5Vitamin B5 +104.7%
Contains more Vitamin B6Vitamin B6 +1340.7%
Contains more FolateFolate +59.4%
Contains more Vitamin B2Vitamin B2 +50.6%
Contains more Vitamin B3Vitamin B3 +68.1%
~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
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
Contains more FatsFats +230.8%
Contains more WaterWater +45.7%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +94.6%
~equal in Protein ~19.6g

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 8.07 g
Monounsaturated Fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated Fat -26.8%
Contains more Mono. FatMonounsaturated Fat +408.9%
Contains more Poly. FatPolyunsaturated fat +3168.2%

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 solids
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Cocoa solids Opinion
Calories 560kcal 228kcal Pistachio
Protein 20.16g 19.6g Pistachio
Fats 45.32g 13.7g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 20.9g Cocoa solids
Carbs 27.17g 57.9g Cocoa solids
Magnesium 121mg 499mg Cocoa solids
Calcium 105mg 128mg Cocoa solids
Potassium 1025mg 1524mg Cocoa solids
Iron 3.92mg 13.86mg Cocoa solids
Sugar 7.66g 1.75g Cocoa solids
Fiber 10.6g 37g Cocoa solids
Copper 1.3mg 3.788mg Cocoa solids
Zinc 2.2mg 6.81mg Cocoa solids
Starch 1.67g Pistachio
Phosphorus 490mg 734mg Cocoa solids
Sodium 1mg 21mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.1mg Pistachio
Manganese 1.2mg 3.837mg Cocoa solids
Selenium 7µg 14.3µg Cocoa solids
Vitamin B1 0.87mg 0.078mg Pistachio
Vitamin B2 0.16mg 0.241mg Cocoa solids
Vitamin B3 1.3mg 2.185mg Cocoa solids
Vitamin B5 0.52mg 0.254mg Pistachio
Vitamin B6 1.7mg 0.118mg Pistachio
Vitamin K 2.5µg Cocoa solids
Folate 51µg 32µg Pistachio
Choline 12mg Cocoa solids
Saturated Fat 5.907g 8.07g Pistachio
Monounsaturated Fat 23.257g 4.57g Pistachio
Polyunsaturated fat 14.38g 0.44g Pistachio
Tryptophan 0.251mg 0.293mg Cocoa solids
Threonine 0.684mg 0.776mg Cocoa solids
Isoleucine 0.917mg 0.76mg Pistachio
Leucine 1.604mg 1.189mg Pistachio
Lysine 1.138mg 0.983mg Pistachio
Methionine 0.36mg 0.202mg Pistachio
Phenylalanine 1.092mg 0.941mg Pistachio
Valine 1.249mg 1.177mg Pistachio
Histidine 0.512mg 0.339mg Pistachio
Fructose 0.24g 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 solids
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
65%
Pistachio
15%
Cocoa solids
Minerals Daily Need Coverage Score
125%
Pistachio
339%
Cocoa solids

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 2.163g)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 5.91g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 4)
Which food is cheaper?
Cocoa solids
Cocoa solids is cheaper (difference - $0.2)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.