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Pistachio vs. Olive oil — In-Depth Nutrition Comparison

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The main differences between pistachios and olive oil

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, manganese, fiber, iron, and potassium; however, olive oil has more vitamin E.
  • Daily need coverage for copper for pistachios is 144% higher.
  • Pistachios are lower in saturated fat.
  • Pistachios have a higher glycemic index than olive oil.

Food types used in this article are Nuts, pistachio nuts, raw and Oil, olive, salad or cooking.

Infographic

Pistachio vs Olive oil 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10400%
Contains more PotassiumPotassium +102400%
Contains more IronIron +600%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +401.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Olive oil DV% diff.
Copper 1.3mg 0mg 144%
Vitamin B6 1.7mg 0mg 131%
Monounsaturated fat 23.257g 72.961g 124%
Fats 45.32g 100g 84%
Vitamin E 2.86mg 14.35mg 77%
Vitamin B1 0.87mg 0mg 73%
Phosphorus 490mg 0mg 70%
Manganese 1.2mg 0mg 52%
Vitamin K 60.2µg 50%
Iron 3.92mg 0.56mg 42%
Fiber 10.6g 0g 42%
Protein 20.16g 0g 40%
Saturated fat 5.907g 13.808g 36%
Potassium 1025mg 1mg 30%
Magnesium 121mg 0mg 29%
Polyunsaturated fat 14.38g 10.523g 26%
Zinc 2.2mg 0mg 20%
Calories 560kcal 884kcal 16%
Selenium 7µg 0µg 13%
Folate 51µg 0µg 13%
Vitamin B2 0.16mg 0mg 12%
Vitamin B5 0.52mg 0mg 10%
Calcium 105mg 1mg 10%
Carbs 27.17g 0g 9%
Vitamin B3 1.3mg 0mg 8%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Starch 1.67g 1%
Net carbs 16.57g 0g N/A
Sugar 7.66g 0g N/A
Sodium 1mg 2mg 0%
Choline 0.3mg 0%
Tryptophan 0.251mg 0mg 0%
Threonine 0.684mg 0mg 0%
Isoleucine 0.917mg 0mg 0%
Leucine 1.604mg 0mg 0%
Lysine 1.138mg 0mg 0%
Methionine 0.36mg 0mg 0%
Phenylalanine 1.092mg 0mg 0%
Valine 1.249mg 0mg 0%
Histidine 0.512mg 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +120.7%

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
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Contains less Sat. FatSaturated fat -57.2%
Contains more Poly. FatPolyunsaturated fat +36.7%
Contains more Mono. FatMonounsaturated fat +213.7%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.