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Pistachio vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Pistachio and Garlic?

  • Pistachio is richer in Copper, Vitamin B1, Phosphorus, Vitamin B6, Fiber, Iron, and Magnesium, yet Garlic is richer in Vitamin C, and Manganese.
  • Pistachio's daily need coverage for Copper is 111% higher.
  • Pistachio has 66 times more Saturated Fat than Garlic. Pistachio has 5.907g of Saturated Fat, while Garlic has 0.089g.

We used Nuts, pistachio nuts, raw and Garlic, raw types in this comparison.

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Pistachio vs Garlic 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%
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +384%
Contains more PotassiumPotassium +155.6%
Contains more IronIron +130.6%
Contains more CopperCopper +334.8%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +220.3%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +72.4%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +102.9%

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%
Garlic
4
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin EVitamin E +3475%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +1600%
Contains more Vitamin CVitamin C +457.1%
Contains more Vitamin B5Vitamin B5 +14.6%
~equal in Vitamin D ~0µg
~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
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +217%
Contains more FatsFats +8964%
Contains more OtherOther +98.7%
Contains more CarbsCarbs +21.7%
Contains more WaterWater +1240.5%

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
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated Fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +5675.1%
Contains less Sat. FatSaturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Garlic Opinion
Calories 560kcal 149kcal Pistachio
Protein 20.16g 6.36g Pistachio
Fats 45.32g 0.5g Pistachio
Vitamin C 5.6mg 31.2mg Garlic
Net carbs 16.57g 30.96g Garlic
Carbs 27.17g 33.06g Garlic
Magnesium 121mg 25mg Pistachio
Calcium 105mg 181mg Garlic
Potassium 1025mg 401mg Pistachio
Iron 3.92mg 1.7mg Pistachio
Sugar 7.66g 1g Garlic
Fiber 10.6g 2.1g Pistachio
Copper 1.3mg 0.299mg Pistachio
Zinc 2.2mg 1.16mg Pistachio
Starch 1.67g Pistachio
Phosphorus 490mg 153mg Pistachio
Sodium 1mg 17mg Pistachio
Vitamin A 516IU 9IU Pistachio
Vitamin A 26µg 0µg Pistachio
Vitamin E 2.86mg 0.08mg Pistachio
Manganese 1.2mg 1.672mg Garlic
Selenium 7µg 14.2µg Garlic
Vitamin B1 0.87mg 0.2mg Pistachio
Vitamin B2 0.16mg 0.11mg Pistachio
Vitamin B3 1.3mg 0.7mg Pistachio
Vitamin B5 0.52mg 0.596mg Garlic
Vitamin B6 1.7mg 1.235mg Pistachio
Vitamin K 1.7µg Garlic
Folate 51µg 3µg Pistachio
Choline 23.2mg Garlic
Saturated Fat 5.907g 0.089g Garlic
Monounsaturated Fat 23.257g 0.011g Pistachio
Polyunsaturated fat 14.38g 0.249g Pistachio
Tryptophan 0.251mg 0.066mg Pistachio
Threonine 0.684mg 0.157mg Pistachio
Isoleucine 0.917mg 0.217mg Pistachio
Leucine 1.604mg 0.308mg Pistachio
Lysine 1.138mg 0.273mg Pistachio
Methionine 0.36mg 0.076mg Pistachio
Phenylalanine 1.092mg 0.183mg Pistachio
Valine 1.249mg 0.291mg Pistachio
Histidine 0.512mg 0.113mg Pistachio
Fructose 0.24g 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 Garlic
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
41%
Garlic
Minerals Daily Need Coverage Score
125%
Pistachio
67%
Garlic

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 6.66g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 5.818g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.