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Pistachio vs Coconut - In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Coconut

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Magnesium, Potassium, Iron and Vitamin E , however Coconut is higher in Manganese.
  • Pistachio covers your daily Vitamin B6 needs 127% more than Coconut.
  • Coconut contains 13 times less Vitamin B1 than Pistachio. Pistachio contains 0.87mg of Vitamin B1, while Coconut contains 0.066mg.
  • Pistachio has less Saturated Fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Nuts, coconut meat, raw.

Infographic

Pistachio vs Coconut infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +61.3%
Contains more Calcium +650%
Contains more Potassium +187.9%
Contains more Magnesium +278.1%
Contains more Copper +198.9%
Contains more Zinc +100%
Contains more Phosphorus +333.6%
Contains less Sodium -95%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Contains more Iron +61.3%
Contains more Calcium +650%
Contains more Potassium +187.9%
Contains more Magnesium +278.1%
Contains more Copper +198.9%
Contains more Zinc +100%
Contains more Phosphorus +333.6%
Contains less Sodium -95%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +69.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%
Contains more Folate +96.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Contains more Vitamin C +69.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin B1 +1218.2%
Contains more Vitamin B2 +700%
Contains more Vitamin B3 +140.7%
Contains more Vitamin B5 +73.3%
Contains more Vitamin B6 +3048.1%
Contains more Folate +96.2%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Pistachio
8
Coconut
Mineral Summary Score
132
Pistachio
47
Coconut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
121%
Pistachio
20%
Coconut
Carbohydrates
27%
Pistachio
15%
Coconut
Fats
209%
Pistachio
155%
Coconut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Coconut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 23.791g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Sugars?
Coconut
Coconut contains less Sugars (difference - 1.43g)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pistachio Coconut Opinion
Calories 560 354 Pistachio
Protein 20.16 3.33 Pistachio
Fats 45.32 33.49 Pistachio
Vitamin C 5.6 3.3 Pistachio
Carbs 27.17 15.23 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 2.43 Pistachio
Calcium 105 14 Pistachio
Potassium 1025 356 Pistachio
Magnesium 121 32 Pistachio
Sugars 7.66 6.23 Coconut
Fiber 10.6 9 Pistachio
Copper 1.3 0.435 Pistachio
Zinc 2.2 1.1 Pistachio
Starch 1.67 Pistachio
Phosphorus 490 113 Pistachio
Sodium 1 20 Pistachio
Vitamin A 516 0 Pistachio
Vitamin E 2.86 0.24 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.066 Pistachio
Vitamin B2 0.16 0.02 Pistachio
Vitamin B3 1.3 0.54 Pistachio
Vitamin B5 0.52 0.3 Pistachio
Vitamin B6 1.7 0.054 Pistachio
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folate 51 26 Pistachio
Trans Fat 0 Coconut
Saturated Fat 5.907 29.698 Pistachio
Monounsaturated Fat 23.257 1.425 Pistachio
Polyunsaturated fat 14.38 0.366 Pistachio
Tryptophan 0.251 0.039 Pistachio
Threonine 0.684 0.121 Pistachio
Isoleucine 0.917 0.131 Pistachio
Leucine 1.604 0.247 Pistachio
Lysine 1.138 0.147 Pistachio
Methionine 0.36 0.062 Pistachio
Phenylalanine 1.092 0.169 Pistachio
Valine 1.249 0.202 Pistachio
Histidine 0.512 0.077 Pistachio
Fructose 0.24 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.