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Pistachio vs. Crouton — In-Depth Nutrition Comparison

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Summary of differences between pistachios and crouton

  • Pistachios have more vitamin B6, copper, phosphorus, manganese, potassium, and fiber, while crouton has more selenium and vitamin B3.
  • Pistachios cover your daily need for vitamin B6, 129% more than crouton.
  • Pistachios contain 8 times more potassium than crouton. While pistachios contain 1025mg of potassium, crouton contains only 124mg.
  • The amount of saturated fat in crouton is lower.
  • Pistachios have a lower glycemic index. The glycemic index of pistachios is 28, while the glycemic index of crouton is 72.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Croutons, plain.

Infographic

Pistachio vs Crouton 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.
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +290.3%
Contains more CalciumCalcium +38.2%
Contains more PotassiumPotassium +726.6%
Contains more CopperCopper +697.5%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +326.1%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +435.7%
~equal in Iron ~4.08mg

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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39.6%
Contains more Vitamin B5Vitamin B5 +21.2%
Contains more Vitamin B6Vitamin B6 +6438.5%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +318.4%
Contains more FolateFolate +158.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +69.4%
Contains more FatsFats +586.7%
Contains more OtherOther +19.2%
Contains more CarbsCarbs +170.5%
Contains more WaterWater +25.9%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +660.3%
Contains more Poly. FatPolyunsaturated fat +1029.6%
Contains less Sat. FatSaturated fat -74.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Crouton DV% diff.
Vitamin B6 1.7mg 0.026mg 129%
Copper 1.3mg 0.163mg 126%
Polyunsaturated fat 14.38g 1.273g 87%
Fats 45.32g 6.6g 60%
Selenium 7µg 37.5µg 55%
Phosphorus 490mg 115mg 54%
Monounsaturated fat 23.257g 3.059g 50%
Sodium 1mg 698mg 30%
Manganese 1.2mg 0.5mg 30%
Potassium 1025mg 124mg 27%
Vitamin B3 1.3mg 5.439mg 26%
Fiber 10.6g 5.1g 22%
Magnesium 121mg 31mg 21%
Vitamin B1 0.87mg 0.623mg 21%
Saturated fat 5.907g 1.51g 20%
Folate 51µg 132µg 20%
Vitamin E 2.86mg 19%
Protein 20.16g 11.9g 17%
Carbs 27.17g 73.5g 15%
Zinc 2.2mg 0.89mg 12%
Vitamin B2 0.16mg 0.272mg 9%
Calories 560kcal 407kcal 8%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Calcium 105mg 76mg 3%
Vitamin B5 0.52mg 0.429mg 2%
Iron 3.92mg 4.08mg 2%
Starch 1.67g 1%
Net carbs 16.57g 68.4g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0.14mg 0%
Threonine 0.684mg 0.337mg 0%
Isoleucine 0.917mg 0.456mg 0%
Leucine 1.604mg 0.832mg 0%
Lysine 1.138mg 0.278mg 0%
Methionine 0.36mg 0.211mg 0%
Phenylalanine 1.092mg 0.586mg 0%
Valine 1.249mg 0.514mg 0%
Histidine 0.512mg 0.255mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
125%
Pistachio
70%
Crouton

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 697mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 44)
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 is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 4.397g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.1)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.