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Pistachio vs. Plum — In-Depth Nutrition Comparison

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Significant differences between Pistachio and Plum

  • The amount of Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, and Potassium in Pistachio is higher than in Plum.
  • Pistachio covers your daily Copper needs 138% more than Plum.
  • Plum has 347 times less Saturated Fat than Pistachio. Pistachio has 5.907g of Saturated Fat, while Plum has 0.017g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Plums, raw.

Infographic

Pistachio vs Plum 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" 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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1628.6%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +552.9%
Contains more IronIron +2205.9%
Contains more CopperCopper +2180.7%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2962.5%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Plum
3
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 32% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +49.6%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +3007.1%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +285.2%
Contains more Vitamin B6Vitamin B6 +5762.1%
Contains more FolateFolate +920%
Contains more Vitamin CVitamin C +69.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2780%
Contains more FatsFats +16085.7%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +705.4%
Contains more WaterWater +1896.1%

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
Plum
1
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated Fat +17256%
Contains more Poly. FatPolyunsaturated fat +32581.8%
Contains less Sat. FatSaturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +337.6%
Contains more MaltoseMaltose +112.5%
Contains more GlucoseGlucose +1484.4%
Contains more FructoseFructose +1179.2%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Plum Opinion
Calories 560kcal 46kcal Pistachio
Protein 20.16g 0.7g Pistachio
Fats 45.32g 0.28g Pistachio
Vitamin C 5.6mg 9.5mg Plum
Net carbs 16.57g 10.02g Pistachio
Carbs 27.17g 11.42g Pistachio
Magnesium 121mg 7mg Pistachio
Calcium 105mg 6mg Pistachio
Potassium 1025mg 157mg Pistachio
Iron 3.92mg 0.17mg Pistachio
Sugar 7.66g 9.92g Pistachio
Fiber 10.6g 1.4g Pistachio
Copper 1.3mg 0.057mg Pistachio
Zinc 2.2mg 0.1mg Pistachio
Starch 1.67g 0g Pistachio
Phosphorus 490mg 16mg Pistachio
Sodium 1mg 0mg Plum
Vitamin A 516IU 345IU Pistachio
Vitamin A 26µg 17µg Pistachio
Vitamin E 2.86mg 0.26mg Pistachio
Manganese 1.2mg 0.052mg Pistachio
Selenium 7µg 0µg Pistachio
Vitamin B1 0.87mg 0.028mg Pistachio
Vitamin B2 0.16mg 0.026mg Pistachio
Vitamin B3 1.3mg 0.417mg Pistachio
Vitamin B5 0.52mg 0.135mg Pistachio
Vitamin B6 1.7mg 0.029mg Pistachio
Vitamin K 6.4µg Plum
Folate 51µg 5µg Pistachio
Choline 1.9mg Plum
Saturated Fat 5.907g 0.017g Plum
Monounsaturated Fat 23.257g 0.134g Pistachio
Polyunsaturated fat 14.38g 0.044g Pistachio
Tryptophan 0.251mg 0.009mg Pistachio
Threonine 0.684mg 0.01mg Pistachio
Isoleucine 0.917mg 0.014mg Pistachio
Leucine 1.604mg 0.015mg Pistachio
Lysine 1.138mg 0.016mg Pistachio
Methionine 0.36mg 0.008mg Pistachio
Phenylalanine 1.092mg 0.014mg Pistachio
Valine 1.249mg 0.016mg Pistachio
Histidine 0.512mg 0.009mg Pistachio
Fructose 0.24g 3.07g Plum
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Pistachio
9%
Plum
Minerals Daily Need Coverage Score
125%
Pistachio
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 5.89g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 2.26g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 25)
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 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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.