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Pistachio vs. Mackerel — In-Depth Nutrition Comparison

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Differences between Pistachio and Mackerel

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Fiber, and Phosphorus, however, Mackerel is richer in Vitamin B12, Vitamin D, and Selenium.
  • Mackerel's daily need coverage for Vitamin B12 is 500% higher.
  • Pistachio has less Sodium.

The food types used in this comparison are Nuts, pistachio nuts, raw and Fish, mackerel, salted.

Infographic

Pistachio vs Mackerel 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.
Contains more Calcium +59.1%
Contains more Iron +180%
Contains more Magnesium +101.7%
Contains more Phosphorus +92.9%
Contains more Potassium +97.1%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +1200%
Contains more Selenium +948.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Calcium +59.1%
Contains more Iron +180%
Contains more Magnesium +101.7%
Contains more Phosphorus +92.9%
Contains more Potassium +97.1%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +1200%
Contains more Selenium +948.6%

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 A +228.7%
Contains more Vitamin E +20.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B6 +314.6%
Contains more Folate +240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +228.7%
Contains more Vitamin E +20.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4250%
Contains more Vitamin B6 +314.6%
Contains more Folate +240%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +18.8%
Contains more Vitamin B3 +153.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +80.6%
Contains more Carbs +∞%
Contains more Water +884%
Contains more Other +349.7%
Equal in Protein - 18.5
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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Fats +80.6%
Contains more Carbs +∞%
Contains more Water +884%
Contains more Other +349.7%
Equal in Protein - 18.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +179.5%
Contains more Polyunsaturated fat +131.6%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -17.4%
Contains more Monounsaturated Fat +179.5%
Contains more Polyunsaturated fat +131.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Mackerel Opinion
Net carbs 16.57g 0g Pistachio
Protein 20.16g 18.5g Pistachio
Fats 45.32g 25.1g Pistachio
Carbs 27.17g 0g Pistachio
Calories 560kcal 305kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0g Mackerel
Fiber 10.6g 0g Pistachio
Calcium 105mg 66mg Pistachio
Iron 3.92mg 1.4mg Pistachio
Magnesium 121mg 60mg Pistachio
Phosphorus 490mg 254mg Pistachio
Potassium 1025mg 520mg Pistachio
Sodium 1mg 4450mg Pistachio
Zinc 2.2mg 1.1mg Pistachio
Copper 1.3mg 0.1mg Pistachio
Manganese 1.2mg Pistachio
Selenium 7µg 73.4µg Mackerel
Vitamin A 516IU 157IU Pistachio
Vitamin A RAE 26µg 47µg Mackerel
Vitamin E 2.86mg 2.38mg Pistachio
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.02mg Pistachio
Vitamin B2 0.16mg 0.19mg Mackerel
Vitamin B3 1.3mg 3.3mg Mackerel
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg 0.41mg Pistachio
Folate 51µg 15µg Pistachio
Vitamin B12 0µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Cholesterol 0mg 95mg Pistachio
Saturated Fat 5.907g 7.148g Pistachio
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 23.257g 8.32g Pistachio
Polyunsaturated fat 14.38g 6.21g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
71%
Pistachio
212%
Mackerel
Minerals Daily Need Coverage Score
125%
Pistachio
131%
Mackerel

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 4449mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 1.241g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $4.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 28)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.