Pistachio vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between pistachios and coconut
- Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, magnesium, potassium, iron, and vitamin E; however, coconut is higher in manganese.
- Pistachios cover your daily vitamin B6 needs 127% more than coconut.
- Coconut contains 13 times less vitamin B1 than pistachios. Pistachios contain 0.87mg of vitamin B1, while coconut contains 0.066mg.
- Pistachios have less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, pistachio nuts, raw and Nuts, coconut meat, raw.
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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 more MagnesiumMagnesium | +278.1% |
| Contains more CalciumCalcium | +650% |
| Contains more PotassiumPotassium | +187.9% |
| Contains more IronIron | +61.3% |
| Contains more CopperCopper | +198.9% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +333.6% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +25% |
| Contains more SeleniumSelenium | +44.3% |
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 CVitamin C | +69.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1091.7% |
| Contains more Vitamin B1Vitamin B1 | +1218.2% |
| Contains more Vitamin B2Vitamin B2 | +700% |
| Contains more Vitamin B3Vitamin B3 | +140.7% |
| Contains more Vitamin B5Vitamin B5 | +73.3% |
| Contains more Vitamin B6Vitamin B6 | +3048.1% |
| Contains more FolateFolate | +96.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +505.4% |
| Contains more FatsFats | +35.3% |
| Contains more CarbsCarbs | +78.4% |
| Contains more OtherOther | +210.4% |
| Contains more WaterWater | +975.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.1% |
| Contains more Mono. FatMonounsaturated fat | +1532.1% |
| Contains more Poly. FatPolyunsaturated fat | +3829% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 1.7mg | 0.054mg | 127% |
| Saturated fat | 5.907g | 29.698g | 108% |
| Copper | 1.3mg | 0.435mg | 96% |
| Polyunsaturated fat | 14.38g | 0.366g | 93% |
| Vitamin B1 | 0.87mg | 0.066mg | 67% |
| Monounsaturated fat | 23.257g | 1.425g | 55% |
| Phosphorus | 490mg | 113mg | 54% |
| Protein | 20.16g | 3.33g | 34% |
| Magnesium | 121mg | 32mg | 21% |
| Potassium | 1025mg | 356mg | 20% |
| Iron | 3.92mg | 2.43mg | 19% |
| Fats | 45.32g | 33.49g | 18% |
| Vitamin E | 2.86mg | 0.24mg | 17% |
| Manganese | 1.2mg | 1.5mg | 13% |
| Vitamin B2 | 0.16mg | 0.02mg | 11% |
| Calories | 560kcal | 354kcal | 10% |
| Zinc | 2.2mg | 1.1mg | 10% |
| Calcium | 105mg | 14mg | 9% |
| Folate | 51µg | 26µg | 6% |
| Selenium | 7µg | 10.1µg | 6% |
| Fiber | 10.6g | 9g | 6% |
| Vitamin B3 | 1.3mg | 0.54mg | 5% |
| Carbs | 27.17g | 15.23g | 4% |
| Vitamin B5 | 0.52mg | 0.3mg | 4% |
| Vitamin C | 5.6mg | 3.3mg | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Choline | 12.1mg | 2% | |
| Sodium | 1mg | 20mg | 1% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 6.23g | N/A |
| Sugar | 7.66g | 6.23g | N/A |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.251mg | 0.039mg | 0% |
| Threonine | 0.684mg | 0.121mg | 0% |
| Isoleucine | 0.917mg | 0.131mg | 0% |
| Leucine | 1.604mg | 0.247mg | 0% |
| Lysine | 1.138mg | 0.147mg | 0% |
| Methionine | 0.36mg | 0.062mg | 0% |
| Phenylalanine | 1.092mg | 0.169mg | 0% |
| Valine | 1.249mg | 0.202mg | 0% |
| Histidine | 0.512mg | 0.077mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
125%
63%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 23.791g)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 1.43g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.6)