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  6. Pistachio vs. Dried fruit

Pistachio vs. Dried fruit — In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Dried fruit

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Magnesium, Zinc, and Iron, while Dried fruit has more Vitamin A.
  • Pistachio covers your daily need of Vitamin B6 120% more than Dried fruit.
  • Pistachio contains 347 times more Saturated Fat than Dried fruit. While Pistachio contains 5.907g of Saturated Fat, Dried fruit contains only 0.017g.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Apricots, dried, sulfured, uncooked.

Infographic

Pistachio vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +90.9%
Contains more IronIron +47.4%
Contains more CopperCopper +279%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +590.1%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +410.6%
Contains more SeleniumSelenium +218.2%
Contains more PotassiumPotassium +13.4%

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%
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +460%
Contains more Vitamin B1Vitamin B1 +5700%
Contains more Vitamin B2Vitamin B2 +116.2%
Contains more Vitamin B6Vitamin B6 +1088.8%
Contains more FolateFolate +410%
Contains more Vitamin AVitamin A +598.4%
Contains more Vitamin EVitamin E +51.4%
Contains more Vitamin B3Vitamin B3 +99.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.516mg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +494.7%
Contains more FatsFats +8786.3%
Contains more OtherOther +16%
Contains more CarbsCarbs +130.5%
Contains more WaterWater +606.9%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +31328.4%
Contains more Poly. FatPolyunsaturated fat +19332.4%
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +377.1%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +14.8%
Contains more GlucoseGlucose +10237.5%
Contains more FructoseFructose +5095.8%
~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 Dried fruit
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 Dried fruit Opinion
Calories 560kcal 241kcal Pistachio
Protein 20.16g 3.39g Pistachio
Fats 45.32g 0.51g Pistachio
Vitamin C 5.6mg 1mg Pistachio
Net carbs 16.57g 55.34g Dried fruit
Carbs 27.17g 62.64g Dried fruit
Magnesium 121mg 32mg Pistachio
Calcium 105mg 55mg Pistachio
Potassium 1025mg 1162mg Dried fruit
Iron 3.92mg 2.66mg Pistachio
Sugar 7.66g 53.44g Pistachio
Fiber 10.6g 7.3g Pistachio
Copper 1.3mg 0.343mg Pistachio
Zinc 2.2mg 0.39mg Pistachio
Starch 1.67g 0.35g Pistachio
Phosphorus 490mg 71mg Pistachio
Sodium 1mg 10mg Pistachio
Vitamin A 516IU 3604IU Dried fruit
Vitamin A 26µg 180µg Dried fruit
Vitamin E 2.86mg 4.33mg Dried fruit
Manganese 1.2mg 0.235mg Pistachio
Selenium 7µg 2.2µg Pistachio
Vitamin B1 0.87mg 0.015mg Pistachio
Vitamin B2 0.16mg 0.074mg Pistachio
Vitamin B3 1.3mg 2.589mg Dried fruit
Vitamin B5 0.52mg 0.516mg Pistachio
Vitamin B6 1.7mg 0.143mg Pistachio
Vitamin K 3.1µg Dried fruit
Folate 51µg 10µg Pistachio
Choline 13.9mg Dried fruit
Saturated Fat 5.907g 0.017g Dried fruit
Monounsaturated Fat 23.257g 0.074g Pistachio
Polyunsaturated fat 14.38g 0.074g Pistachio
Tryptophan 0.251mg 0.016mg Pistachio
Threonine 0.684mg 0.073mg Pistachio
Isoleucine 0.917mg 0.063mg Pistachio
Leucine 1.604mg 0.105mg Pistachio
Lysine 1.138mg 0.083mg Pistachio
Methionine 0.36mg 0.015mg Pistachio
Phenylalanine 1.092mg 0.062mg Pistachio
Valine 1.249mg 0.078mg Pistachio
Histidine 0.512mg 0.047mg Pistachio
Fructose 0.24g 12.47g Dried fruit
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
125%
Pistachio
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 45.78g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 5.89g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.6)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.