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  6. Pistachio vs. Garden cress

Pistachio vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between pistachios and garden cress

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, fiber, iron, and manganese; however, garden cress has more vitamin A and vitamin C.
  • Daily need coverage for vitamin A for garden cress is 128% higher.
  • Garden cress has 257 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while garden cress has 0.023g.

Food types used in this article are Nuts, pistachio nuts, raw and Cress, garden, raw.

Infographic

Pistachio vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +218.4%
Contains more CalciumCalcium +29.6%
Contains more PotassiumPotassium +69.1%
Contains more IronIron +201.5%
Contains more CopperCopper +664.7%
Contains more ZincZinc +856.5%
Contains more PhosphorusPhosphorus +544.7%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +117%
Contains more SeleniumSelenium +677.8%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin EVitamin E +308.6%
Contains more Vitamin B1Vitamin B1 +987.5%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B5Vitamin B5 +114.9%
Contains more Vitamin B6Vitamin B6 +588.3%
Contains more Vitamin CVitamin C +1132.1%
Contains more Vitamin AVitamin A +1230.8%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more FolateFolate +56.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Garden cress DV% diff.
Vitamin K 541.9µg 452%
Copper 1.3mg 0.17mg 126%
Vitamin B6 1.7mg 0.247mg 112%
Polyunsaturated fat 14.38g 0.228g 94%
Vitamin C 5.6mg 69mg 70%
Fats 45.32g 0.7g 69%
Vitamin B1 0.87mg 0.08mg 66%
Phosphorus 490mg 76mg 59%
Monounsaturated fat 23.257g 0.239g 58%
Fiber 10.6g 1.1g 38%
Vitamin A 26µg 346µg 36%
Protein 20.16g 2.6g 35%
Iron 3.92mg 1.3mg 33%
Manganese 1.2mg 0.553mg 28%
Saturated fat 5.907g 0.023g 27%
Calories 560kcal 32kcal 26%
Magnesium 121mg 38mg 20%
Zinc 2.2mg 0.23mg 18%
Vitamin E 2.86mg 0.7mg 14%
Potassium 1025mg 606mg 12%
Selenium 7µg 0.9µg 11%
Vitamin B2 0.16mg 0.26mg 8%
Carbs 27.17g 5.5g 7%
Folate 51µg 80µg 7%
Vitamin B5 0.52mg 0.242mg 6%
Choline 19.5mg 4%
Vitamin B3 1.3mg 1mg 2%
Calcium 105mg 81mg 2%
Sodium 1mg 14mg 1%
Starch 1.67g 1%
Net carbs 16.57g 4.4g N/A
Sugar 7.66g 4.4g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +675.4%
Contains more FatsFats +6374.3%
Contains more CarbsCarbs +394%
Contains more OtherOther +65.6%
Contains more WaterWater +1945.8%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Mono. FatMonounsaturated fat +9631%
Contains more Poly. FatPolyunsaturated fat +6207%
Contains less Sat. FatSaturated fat -99.6%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.