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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.
Contains less Sodium -95.2%
Contains more Calcium +21.9%
Contains more Iron +253.6%
Contains more Magnesium +312.4%
Contains more Phosphorus +49.8%
Contains more Potassium +48.7%
Contains more Zinc +209.5%
Contains more Copper +191.4%
Contains more Manganese +219.8%
Contains more Selenium +104.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 520% 357% 315% 135% 3% 186% 1263% 501% 78%
Contains less Sodium -95.2%
Contains more Calcium +21.9%
Contains more Iron +253.6%
Contains more Magnesium +312.4%
Contains more Phosphorus +49.8%
Contains more Potassium +48.7%
Contains more Zinc +209.5%
Contains more Copper +191.4%
Contains more Manganese +219.8%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +2760%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1015.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +1340.7%
Contains more Folate +59.4%
Contains more Vitamin B2 +50.6%
Contains more Vitamin B3 +68.1%
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%
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% 20% 56% 41% 16% 28% 24% 0% 7%
Contains more Vitamin A +∞%
Contains more Vitamin E +2760%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1015.4%
Contains more Vitamin B5 +104.7%
Contains more Vitamin B6 +1340.7%
Contains more Folate +59.4%
Contains more Vitamin B2 +50.6%
Contains more Vitamin B3 +68.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +230.8%
Contains more Water +45.7%
Contains more Carbs +113.1%
Contains more Other +94.6%
Equal in Protein - 19.6
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 Fats +230.8%
Contains more Water +45.7%
Contains more Carbs +113.1%
Contains more Other +94.6%
Equal in Protein - 19.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +408.9%
Contains more Polyunsaturated fat +3168.2%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
62% 35% 3%
Saturated Fat: 8.07 g
Monounsaturated Fat: 4.57 g
Polyunsaturated fat: 0.44 g
Contains less Saturated Fat -26.8%
Contains more Monounsaturated Fat +408.9%
Contains more Polyunsaturated 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
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Cocoa solids Opinion
Net carbs 16.57g 20.9g Cocoa solids
Protein 20.16g 19.6g Pistachio
Fats 45.32g 13.7g Pistachio
Carbs 27.17g 57.9g Cocoa solids
Calories 560kcal 228kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 1.75g Cocoa solids
Fiber 10.6g 37g Cocoa solids
Calcium 105mg 128mg Cocoa solids
Iron 3.92mg 13.86mg Cocoa solids
Magnesium 121mg 499mg Cocoa solids
Phosphorus 490mg 734mg Cocoa solids
Potassium 1025mg 1524mg Cocoa solids
Sodium 1mg 21mg Pistachio
Zinc 2.2mg 6.81mg Cocoa solids
Copper 1.3mg 3.788mg Cocoa solids
Manganese 1.2mg 3.837mg Cocoa solids
Selenium 7µg 14.3µg Cocoa solids
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 0.078mg 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
Folate 51µg 32µg Pistachio
Vitamin K 2.5µg Cocoa solids
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
Saturated Fat 5.907g 8.07g Pistachio
Monounsaturated Fat 23.257g 4.57g Pistachio
Polyunsaturated fat 14.38g 0.44g 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 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
16%
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 richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
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)

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.