Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Pistachio vs Coconut - In-Depth Nutrition Comparison

Compare

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

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 A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin C +69.7%
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 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% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +1091.7%
Contains more Vitamin C +69.7%
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%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pistachio Coconut Opinion
Net carbs 16.57g 6.23g Pistachio
Protein 20.16g 3.33g Pistachio
Fats 45.32g 33.49g Pistachio
Carbs 27.17g 15.23g Pistachio
Calories 560kcal 354kcal Pistachio
Starch 1.67g g Pistachio
Fructose 0.24g g Pistachio
Sugar 7.66g 6.23g Coconut
Fiber 10.6g 9g Pistachio
Calcium 105mg 14mg Pistachio
Iron 3.92mg 2.43mg Pistachio
Magnesium 121mg 32mg Pistachio
Phosphorus 490mg 113mg Pistachio
Potassium 1025mg 356mg Pistachio
Sodium 1mg 20mg Pistachio
Zinc 2.2mg 1.1mg Pistachio
Copper 1.3mg 0.435mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin E 2.86mg 0.24mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 3.3mg Pistachio
Vitamin B1 0.87mg 0.066mg Pistachio
Vitamin B2 0.16mg 0.02mg Pistachio
Vitamin B3 1.3mg 0.54mg Pistachio
Vitamin B5 0.52mg 0.3mg Pistachio
Vitamin B6 1.7mg 0.054mg Pistachio
Folate 51µg 26µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Coconut
Tryptophan 0.251mg 0.039mg Pistachio
Threonine 0.684mg 0.121mg Pistachio
Isoleucine 0.917mg 0.131mg Pistachio
Leucine 1.604mg 0.247mg Pistachio
Lysine 1.138mg 0.147mg Pistachio
Methionine 0.36mg 0.062mg Pistachio
Phenylalanine 1.092mg 0.169mg Pistachio
Valine 1.249mg 0.202mg Pistachio
Histidine 0.512mg 0.077mg Pistachio
Cholesterol 0mg 0mg
Trans Fat 0g g Coconut
Saturated Fat 5.907g 29.698g Pistachio
Monounsaturated Fat 23.257g 1.425g Pistachio
Polyunsaturated fat 14.38g 0.366g Pistachio

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
121%
Pistachio
20%
Coconut
Carbohydrates
27%
Pistachio
15%
Coconut
Fats
209%
Pistachio
155%
Coconut

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 - 31)
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 is lower in Sugar?
Coconut
Coconut is lower in Sugar (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)

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 to 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.