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  6. Pistachio vs. Garlic

Pistachio vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between pistachios and garlic?

  • Pistachios are richer in copper, vitamin B1, phosphorus, vitamin B6, fiber, iron, and magnesium, yet garlic is richer in vitamin C and manganese.
  • Pistachios' daily need coverage for copper is 111% higher.
  • Pistachios have 66 times more saturated fat than garlic. Pistachios have 5.907g of saturated fat, while garlic has 0.089g.

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

Infographic

Pistachio vs Garlic 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%
Garlic
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Garlic
Garlic
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Pistachio Garlic DV% diff.
Copper 1.3mg 0.299mg 111%
Polyunsaturated fat 14.38g 0.249g 94%
Fats 45.32g 0.5g 69%
Monounsaturated fat 23.257g 0.011g 58%
Vitamin B1 0.87mg 0.2mg 56%
Phosphorus 490mg 153mg 48%
Vitamin B6 1.7mg 1.235mg 36%
Fiber 10.6g 2.1g 34%
Protein 20.16g 6.36g 28%
Vitamin C 5.6mg 31.2mg 28%
Iron 3.92mg 1.7mg 28%
Saturated fat 5.907g 0.089g 26%
Magnesium 121mg 25mg 23%
Calories 560kcal 149kcal 21%
Manganese 1.2mg 1.672mg 21%
Vitamin E 2.86mg 0.08mg 19%
Potassium 1025mg 401mg 18%
Selenium 7µg 14.2µg 13%
Folate 51µg 3µg 12%
Zinc 2.2mg 1.16mg 9%
Calcium 105mg 181mg 8%
Vitamin B2 0.16mg 0.11mg 4%
Vitamin B3 1.3mg 0.7mg 4%
Choline 23.2mg 4%
Vitamin A 26µg 0µg 3%
Carbs 27.17g 33.06g 2%
Vitamin B5 0.52mg 0.596mg 2%
Starch 1.67g 1%
Sodium 1mg 17mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 278kcal 234kcal N/A
Weight per 100 calories 18g 67g N/A
Unsaturated / Saturated Fat ratio 6.4 2.9 N/A
Net carbs 16.57g 30.96g N/A
Sugar 7.66g 1g N/A
Tryptophan 0.251mg 0.066mg 0%
Threonine 0.684mg 0.157mg 0%
Isoleucine 0.917mg 0.217mg 0%
Leucine 1.604mg 0.308mg 0%
Lysine 1.138mg 0.273mg 0%
Methionine 0.36mg 0.076mg 0%
Phenylalanine 1.092mg 0.183mg 0%
Valine 1.249mg 0.291mg 0%
Histidine 0.512mg 0.113mg 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
Garlic
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
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%

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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. 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.