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  6. Pistachio vs. Flank steak

Pistachio vs. Flank steak — In-Depth Nutrition Comparison

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How are pistachios and flank steak different?

  • Pistachios are higher in copper, vitamin B6, vitamin B1, manganese, fiber, phosphorus, and iron; however, flank steak is richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for copper for pistachios is 135% higher.
  • Flank steak has a lower glycemic index (0) than pistachios (28).

Nuts, pistachio nuts, raw and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled are the varieties used in this article.

Infographic

Pistachio vs Flank steak 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +425%
Contains more PotassiumPotassium +202.4%
Contains more IronIron +125.3%
Contains more CopperCopper +1485.4%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +13233.3%
Contains more ZincZinc +122.7%
Contains more SeleniumSelenium +320%

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +652.6%
Contains more Vitamin B1Vitamin B1 +1060%
Contains more Vitamin B2Vitamin B2 +20.3%
Contains more Vitamin B6Vitamin B6 +193.6%
Contains more FolateFolate +466.7%
Contains more Vitamin B3Vitamin B3 +466.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.545mg

All nutrients comparison - raw data values

Nutrient Pistachio Flank steak DV% diff.
Copper 1.3mg 0.082mg 135%
Polyunsaturated fat 14.38g 0.322g 94%
Vitamin B6 1.7mg 0.579mg 86%
Vitamin B12 0µg 1.63µg 68%
Vitamin B1 0.87mg 0.075mg 66%
Fats 45.32g 8.23g 57%
Manganese 1.2mg 0.009mg 52%
Monounsaturated fat 23.257g 3.317g 50%
Fiber 10.6g 0g 42%
Selenium 7µg 29.4µg 41%
Phosphorus 490mg 210mg 40%
Vitamin B3 1.3mg 7.363mg 38%
Iron 3.92mg 1.74mg 27%
Cholesterol 0mg 79mg 26%
Zinc 2.2mg 4.9mg 25%
Magnesium 121mg 23mg 23%
Potassium 1025mg 339mg 20%
Choline 105.4mg 19%
Calories 560kcal 192kcal 18%
Vitamin E 2.86mg 0.38mg 17%
Protein 20.16g 27.66g 15%
Folate 51µg 9µg 11%
Saturated fat 5.907g 3.395g 11%
Calcium 105mg 20mg 9%
Carbs 27.17g 0g 9%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Sodium 1mg 56mg 2%
Vitamin B2 0.16mg 0.133mg 2%
Starch 1.67g 1%
Vitamin B5 0.52mg 0.545mg 1%
Vitamin K 1.4µg 1%
Net carbs 16.57g 0g N/A
Sugar 7.66g 0g N/A
Tryptophan 0.251mg 0.182mg 0%
Threonine 0.684mg 1.105mg 0%
Isoleucine 0.917mg 1.259mg 0%
Leucine 1.604mg 2.201mg 0%
Lysine 1.138mg 2.338mg 0%
Methionine 0.36mg 0.72mg 0%
Phenylalanine 1.092mg 1.093mg 0%
Valine 1.249mg 1.372mg 0%
Histidine 0.512mg 0.883mg 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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +450.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-5066.7%
Contains more ProteinProtein +37.2%
Contains more WaterWater +1368.4%

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +601.1%
Contains more Poly. FatPolyunsaturated fat +4365.8%
Contains less Sat. FatSaturated fat -42.5%

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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. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.