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Pistachio vs. Crackers — In-Depth Nutrition Comparison

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Significant differences between pistachios and crackers

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium; however, crackers are richer in vitamin B2.
  • Pistachios cover your daily copper needs 133% more than crackers.
  • Crackers have 27 times less vitamin B6 than pistachios. Pistachios have 1.7mg of vitamin B6, while crackers have 0.063mg.
  • Pistachios contain less sodium.
  • Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of pistachios is 28.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Crackers, standard snack-type, regular.

Infographic

Pistachio vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +572.2%
Contains more PotassiumPotassium +768.6%
Contains more CopperCopper +1150%
Contains more ZincZinc +349%
Contains more PhosphorusPhosphorus +97.6%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +144.4%
Contains more CalciumCalcium +14.3%
~equal in Iron ~4.03mg
~equal in Selenium ~6.7µg

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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +109.1%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +2598.4%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +234.8%
Contains more FolateFolate +80.4%
~equal in Vitamin E ~3.03mg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +203.6%
Contains more FatsFats +71.5%
Contains more WaterWater +39.2%
Contains more OtherOther +19.7%
Contains more CarbsCarbs +125.6%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains more Mono. FatMonounsaturated fat +254.9%
~equal in Saturated fat ~5.562g
~equal in Polyunsaturated fat ~13.137g

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +2875.4%
Contains more GlucoseGlucose +46.9%
Contains more FructoseFructose +20.8%
Contains more MaltoseMaltose +182.4%
~equal in Sucrose ~6.95g
~equal in Lactose ~0g
~equal in Galactose ~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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Crackers DV% diff.
Copper 1.3mg 0.104mg 133%
Vitamin B6 1.7mg 0.063mg 126%
Vitamin K 69.3µg 58%
Monounsaturated fat 23.257g 6.553g 42%
Vitamin B1 0.87mg 0.416mg 38%
Phosphorus 490mg 248mg 35%
Fiber 10.6g 2.3g 33%
Sodium 1mg 726mg 32%
Manganese 1.2mg 0.491mg 31%
Fats 45.32g 26.43g 29%
Protein 20.16g 6.64g 27%
Potassium 1025mg 118mg 27%
Magnesium 121mg 18mg 25%
Vitamin B2 0.16mg 0.456mg 23%
Starch 1.67g 49.69g 20%
Vitamin B3 1.3mg 4.352mg 19%
Zinc 2.2mg 0.49mg 16%
Carbs 27.17g 61.3g 11%
Folate 51µg 92µg 10%
Polyunsaturated fat 14.38g 13.137g 8%
Vitamin C 5.6mg 0mg 6%
Calories 560kcal 510kcal 3%
Vitamin A 26µg 0µg 3%
Vitamin B5 0.52mg 0.417mg 2%
Choline 9.6mg 2%
Saturated fat 5.907g 5.562g 2%
Calcium 105mg 120mg 2%
Selenium 7µg 6.7µg 1%
Vitamin E 2.86mg 3.03mg 1%
Iron 3.92mg 4.03mg 1%
Net carbs 16.57g 59g N/A
Sugar 7.66g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.251mg 0.084mg 0%
Threonine 0.684mg 0.193mg 0%
Isoleucine 0.917mg 0.246mg 0%
Leucine 1.604mg 0.471mg 0%
Lysine 1.138mg 0.103mg 0%
Methionine 0.36mg 0.112mg 0%
Phenylalanine 1.092mg 0.331mg 0%
Valine 1.249mg 0.294mg 0%
Histidine 0.512mg 0.145mg 0%
Fructose 0.24g 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 14.091g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Crackers
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
63%
Pistachio
49%
Crackers
Minerals Daily Need Coverage Score
125%
Pistachio
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 0.52g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 725mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 0.345g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.