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  6. Pistachio vs. Coconut oil

Pistachio vs. Coconut oil — In-Depth Nutrition Comparison

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How are Pistachio and Coconut oil different?

  • Pistachio is higher than Coconut oil in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Potassium, and Magnesium.
  • Coconut oil covers your daily need of Saturated Fat 383% more than Pistachio.
  • Pistachio is lower in Saturated Fat.

Nuts, pistachio nuts, raw and Oil, coconut types were used in this article.

Infographic

Pistachio vs Coconut oil 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.
Pistachio
Pistachio
9
:
1
Coconut oil
Coconut oil
Contains more Calcium +10400%
Contains more Iron +7740%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +10900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Coconut oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +10400%
Contains more Iron +7740%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +10900%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Pistachio
Pistachio
9
:
1
Coconut oil
Coconut oil
Contains more Vitamin A +∞%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Pistachio
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%
Coconut oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin A +∞%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Coconut oil
Coconut oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +14466.7%
Contains more Other +227.5%
Contains more Fats +118.6%
Pistachio
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
Coconut oil
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +14466.7%
Contains more Other +227.5%
Contains more Fats +118.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
3
:
0
Coconut oil
Coconut oil
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +267.3%
Contains more Polyunsaturated fat +744.9%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Coconut oil
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +267.3%
Contains more Polyunsaturated fat +744.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Coconut oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Coconut oil Opinion
Net carbs 16.57g 0g Pistachio
Protein 20.16g 0g Pistachio
Fats 45.32g 99.06g Coconut oil
Carbs 27.17g 0g Pistachio
Calories 560kcal 892kcal Coconut oil
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0g Coconut oil
Fiber 10.6g 0g Pistachio
Calcium 105mg 1mg Pistachio
Iron 3.92mg 0.05mg Pistachio
Magnesium 121mg 0mg Pistachio
Phosphorus 490mg 0mg Pistachio
Potassium 1025mg 0mg Pistachio
Sodium 1mg 0mg Coconut oil
Zinc 2.2mg 0.02mg Pistachio
Copper 1.3mg 0mg Pistachio
Manganese 1.2mg 0mg Pistachio
Selenium 7µg 0µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.11mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0mg Pistachio
Vitamin B2 0.16mg 0mg Pistachio
Vitamin B3 1.3mg 0mg Pistachio
Vitamin B5 0.52mg 0mg Pistachio
Vitamin B6 1.7mg 0mg Pistachio
Folate 51µg 0µg Pistachio
Vitamin K 0.6µg Coconut oil
Tryptophan 0.251mg 0mg Pistachio
Threonine 0.684mg 0mg Pistachio
Isoleucine 0.917mg 0mg Pistachio
Leucine 1.604mg 0mg Pistachio
Lysine 1.138mg 0mg Pistachio
Methionine 0.36mg 0mg Pistachio
Phenylalanine 1.092mg 0mg Pistachio
Valine 1.249mg 0mg Pistachio
Histidine 0.512mg 0mg Pistachio
Trans Fat 0g 0.028g Pistachio
Saturated Fat 5.907g 82.475g Pistachio
Monounsaturated Fat 23.257g 6.332g Pistachio
Polyunsaturated fat 14.38g 1.702g Pistachio
Omega-6 - Linoleic acid 14.091g 1.676g Pistachio
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Coconut oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
71%
Pistachio
0%
Coconut oil
Minerals Daily Need Coverage Score
125%
Pistachio
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 76.568g)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 7.66g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 28)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.