Pistachio vs. Egg white — In-Depth Nutrition Comparison
Compare
A recap on differences between pistachios and egg whites
- Egg whites have less copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
- Pistachios cover your daily copper needs 142% more than egg whites.
- Egg whites have less saturated fat.
- The glycemic index of pistachios is higher.
Food varieties used in this article are Nuts, pistachio nuts, raw and Egg, white, raw, fresh.
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.
| Contains more MagnesiumMagnesium | +1000% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +528.8% |
| Contains more IronIron | +4800% |
| Contains more CopperCopper | +5552.2% |
| Contains more ZincZinc | +7233.3% |
| Contains more PhosphorusPhosphorus | +3166.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +10809.1% |
| Contains more SeleniumSelenium | +185.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +21650% |
| Contains more Vitamin B3Vitamin B3 | +1138.1% |
| Contains more Vitamin B5Vitamin B5 | +173.7% |
| Contains more Vitamin B6Vitamin B6 | +33900% |
| Contains more FolateFolate | +1175% |
| Contains more Vitamin B2Vitamin B2 | +174.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.3mg | 0.023mg | 142% |
| Vitamin B6 | 1.7mg | 0.005mg | 130% |
| Polyunsaturated fat | 14.38g | 0g | 96% |
| Vitamin B1 | 0.87mg | 0.004mg | 72% |
| Fats | 45.32g | 0.17g | 69% |
| Phosphorus | 490mg | 15mg | 68% |
| Monounsaturated fat | 23.257g | 0g | 58% |
| Manganese | 1.2mg | 0.011mg | 52% |
| Iron | 3.92mg | 0.08mg | 48% |
| Fiber | 10.6g | 0g | 42% |
| Saturated fat | 5.907g | 0g | 27% |
| Magnesium | 121mg | 11mg | 26% |
| Calories | 560kcal | 52kcal | 25% |
| Potassium | 1025mg | 163mg | 25% |
| Selenium | 7µg | 20µg | 24% |
| Vitamin B2 | 0.16mg | 0.439mg | 21% |
| Zinc | 2.2mg | 0.03mg | 20% |
| Vitamin E | 2.86mg | 0mg | 19% |
| Protein | 20.16g | 10.9g | 19% |
| Folate | 51µg | 4µg | 12% |
| Calcium | 105mg | 7mg | 10% |
| Carbs | 27.17g | 0.73g | 9% |
| Sodium | 1mg | 166mg | 7% |
| Vitamin B3 | 1.3mg | 0.105mg | 7% |
| Vitamin B5 | 0.52mg | 0.19mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 0.73g | N/A |
| Sugar | 7.66g | 0.71g | N/A |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.251mg | 0.125mg | 0% |
| Threonine | 0.684mg | 0.449mg | 0% |
| Isoleucine | 0.917mg | 0.661mg | 0% |
| Leucine | 1.604mg | 1.016mg | 0% |
| Lysine | 1.138mg | 0.806mg | 0% |
| Methionine | 0.36mg | 0.399mg | 0% |
| Phenylalanine | 1.092mg | 0.686mg | 0% |
| Valine | 1.249mg | 0.809mg | 0% |
| Histidine | 0.512mg | 0.29mg | 0% |
| Fructose | 0.24g | 0.07g | 0% |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85% |
| Contains more FatsFats | +26558.8% |
| Contains more CarbsCarbs | +3621.9% |
| Contains more OtherOther | +373% |
| Contains more WaterWater | +1903.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +9714.3% |
| Contains more FructoseFructose | +242.9% |
| Contains more MaltoseMaltose | +142.9% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
~0.34g
