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  6. Pistachio vs. Cocoa solids

Pistachio vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between pistachios and cocoa solids?

  • Pistachios are 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.
  • Pistachios have 29 times more vitamin E than cocoa solids. Pistachios have 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% 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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Pistachio Cocoa solids DV% diff.
Copper 1.3mg 3.788mg 276%
Iron 3.92mg 13.86mg 124%
Vitamin B6 1.7mg 0.118mg 122%
Manganese 1.2mg 3.837mg 115%
Fiber 10.6g 37g 106%
Polyunsaturated fat 14.38g 0.44g 93%
Magnesium 121mg 499mg 90%
Vitamin B1 0.87mg 0.078mg 66%
Caffeine 0mg 230mg 58%
Fats 45.32g 13.7g 49%
Monounsaturated fat 23.257g 4.57g 47%
Zinc 2.2mg 6.81mg 42%
Phosphorus 490mg 734mg 35%
Vitamin E 2.86mg 0.1mg 18%
Calories 560kcal 228kcal 17%
Potassium 1025mg 1524mg 15%
Selenium 7µg 14.3µg 13%
Carbs 27.17g 57.9g 10%
Saturated fat 5.907g 8.07g 10%
Vitamin B3 1.3mg 2.185mg 6%
Vitamin B2 0.16mg 0.241mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.52mg 0.254mg 5%
Folate 51µg 32µg 5%
Vitamin A 26µg 0µg 3%
Vitamin K 2.5µg 2%
Choline 12mg 2%
Calcium 105mg 128mg 2%
Sodium 1mg 21mg 1%
Starch 1.67g 1%
Protein 20.16g 19.6g 1%
Net carbs 16.57g 20.9g N/A
Sugar 7.66g 1.75g N/A
Tryptophan 0.251mg 0.293mg 0%
Threonine 0.684mg 0.776mg 0%
Isoleucine 0.917mg 0.76mg 0%
Leucine 1.604mg 1.189mg 0%
Lysine 1.138mg 0.983mg 0%
Methionine 0.36mg 0.202mg 0%
Phenylalanine 1.092mg 0.941mg 0%
Valine 1.249mg 1.177mg 0%
Histidine 0.512mg 0.339mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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%

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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.