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Pistachio vs. Coconut milk — In-Depth Nutrition Comparison

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How are pistachios and coconut milk different?

  • Pistachios are higher than coconut milk in vitamin B6, copper, vitamin B1, phosphorus, fiber, iron, potassium, magnesium, and vitamin E.
  • Pistachios cover your daily need for vitamin B6, 128% more than coconut milk.
  • Pistachios contain 33 times more vitamin B1 than coconut milk. Pistachios contain 0.87mg of vitamin B1, while coconut milk contains 0.026mg.
  • Pistachios are lower in saturated fat.
  • Coconut milk has a higher glycemic index (97) than pistachios (28).

Nuts, pistachio nuts, raw and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Pistachio vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +227%
Contains more CalciumCalcium +556.3%
Contains more PotassiumPotassium +289.7%
Contains more IronIron +139%
Contains more CopperCopper +388.7%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +31%
Contains more SeleniumSelenium +12.9%

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1806.7%
Contains more Vitamin B1Vitamin B1 +3246.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +71.1%
Contains more Vitamin B5Vitamin B5 +184.2%
Contains more Vitamin B6Vitamin B6 +5051.5%
Contains more FolateFolate +218.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Coconut milk DV% diff.
Vitamin B6 1.7mg 0.033mg 128%
Copper 1.3mg 0.266mg 115%
Polyunsaturated fat 14.38g 0.261g 94%
Vitamin B1 0.87mg 0.026mg 70%
Saturated fat 5.907g 21.14g 69%
Phosphorus 490mg 100mg 56%
Monounsaturated fat 23.257g 1.014g 56%
Protein 20.16g 2.29g 36%
Fiber 10.6g 2.2g 34%
Fats 45.32g 23.84g 33%
Iron 3.92mg 1.64mg 29%
Potassium 1025mg 263mg 22%
Magnesium 121mg 37mg 20%
Vitamin E 2.86mg 0.15mg 18%
Calories 560kcal 230kcal 17%
Zinc 2.2mg 0.67mg 14%
Manganese 1.2mg 0.916mg 12%
Vitamin B2 0.16mg 0mg 12%
Folate 51µg 16µg 9%
Calcium 105mg 16mg 9%
Carbs 27.17g 5.54g 7%
Vitamin B5 0.52mg 0.183mg 7%
Vitamin A 26µg 0µg 3%
Vitamin C 5.6mg 2.8mg 3%
Vitamin B3 1.3mg 0.76mg 3%
Choline 8.5mg 2%
Sodium 1mg 15mg 1%
Starch 1.67g 1%
Selenium 7µg 6.2µg 1%
Net carbs 16.57g 3.34g N/A
Sugar 7.66g 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.251mg 0.027mg 0%
Threonine 0.684mg 0.083mg 0%
Isoleucine 0.917mg 0.09mg 0%
Leucine 1.604mg 0.17mg 0%
Lysine 1.138mg 0.101mg 0%
Methionine 0.36mg 0.043mg 0%
Phenylalanine 1.092mg 0.116mg 0%
Valine 1.249mg 0.139mg 0%
Histidine 0.512mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +780.3%
Contains more FatsFats +90.1%
Contains more CarbsCarbs +390.4%
Contains more OtherOther +319.7%
Contains more WaterWater +1447.4%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -72.1%
Contains more Mono. FatMonounsaturated fat +2193.6%
Contains more Poly. FatPolyunsaturated fat +5409.6%

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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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.