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  6. Pistachio vs. Fruit salad

Pistachio vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between pistachios and fruit salad

  • Fruit salad contains less copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, magnesium, and potassium than pistachios.
  • Daily need coverage for copper for pistachios is 139% higher.
  • Fruit salad has 1477 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while fruit salad has 0.004g.
  • Fruit salad has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Pistachio vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +1412.5%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +783.6%
Contains more IronIron +1468%
Contains more CopperCopper +2500%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +3400%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +694.7%
Contains more SeleniumSelenium +∞%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +69.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7809.1%
Contains more Vitamin B2Vitamin B2 +1042.9%
Contains more Vitamin B3Vitamin B3 +265.2%
Contains more Vitamin B5Vitamin B5 +881.1%
Contains more Vitamin B6Vitamin B6 +6196.3%
Contains more FolateFolate +1600%
Contains more Vitamin AVitamin A +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Fruit salad DV% diff.
Copper 1.3mg 0.05mg 139%
Vitamin B6 1.7mg 0.027mg 129%
Polyunsaturated fat 14.38g 0.011g 96%
Vitamin B1 0.87mg 0.011mg 72%
Fats 45.32g 0.03g 70%
Phosphorus 490mg 14mg 68%
Monounsaturated fat 23.257g 0.005g 58%
Manganese 1.2mg 0.151mg 46%
Iron 3.92mg 0.25mg 46%
Protein 20.16g 0.51g 39%
Fiber 10.6g 1g 38%
Potassium 1025mg 116mg 27%
Magnesium 121mg 8mg 27%
Saturated fat 5.907g 0.004g 27%
Calories 560kcal 50kcal 26%
Vitamin E 2.86mg 19%
Zinc 2.2mg 0.14mg 19%
Selenium 7µg 13%
Folate 51µg 3µg 12%
Vitamin B2 0.16mg 0.014mg 11%
Vitamin B5 0.52mg 0.053mg 9%
Calcium 105mg 11mg 9%
Vitamin B3 1.3mg 0.356mg 6%
Carbs 27.17g 13.05g 5%
Vitamin C 5.6mg 3.3mg 3%
Starch 1.67g 1%
Net carbs 16.57g 12.05g N/A
Sugar 7.66g N/A
Sodium 1mg 5mg 0%
Vitamin A 26µg 30µg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3852.9%
Contains more FatsFats +150966.7%
Contains more CarbsCarbs +108.2%
Contains more OtherOther +1046.2%
Contains more WaterWater +1871.4%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +465040%
Contains more Poly. FatPolyunsaturated fat +130627.3%
Contains less Sat. FatSaturated fat -99.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.