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  6. Pistachio vs. Grape

Pistachio vs. Grape — In-Depth Nutrition Comparison

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Important differences between pistachios and grapes

  • Pistachios have more copper, vitamin B6, phosphorus, vitamin B1, iron, fiber, magnesium, potassium, and manganese than grapes.
  • Pistachios' daily need coverage for copper is 140% more.
  • Pistachios contain 52 times more saturated fat than grapes. Pistachios contain 5.907g of saturated fat, while grapes contain 0.114g.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of pistachios is 28.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Grapes, american type (slip skin), raw.

Infographic

Pistachio vs Grape 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%
Grape
Grape
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +2320%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +436.6%
Contains more IronIron +1251.7%
Contains more CopperCopper +3150%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +4800%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +67.1%
Contains more SeleniumSelenium +6900%

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%
Grape
Grape
2
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +40%
Contains more Vitamin AVitamin A +420%
Contains more Vitamin EVitamin E +1405.3%
Contains more Vitamin B1Vitamin B1 +845.7%
Contains more Vitamin B2Vitamin B2 +180.7%
Contains more Vitamin B3Vitamin B3 +333.3%
Contains more Vitamin B5Vitamin B5 +2066.7%
Contains more Vitamin B6Vitamin B6 +1445.5%
Contains more FolateFolate +1175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Grape DV% diff.
Copper 1.3mg 0.04mg 140%
Vitamin B6 1.7mg 0.11mg 122%
Polyunsaturated fat 14.38g 0.102g 95%
Fats 45.32g 0.35g 69%
Phosphorus 490mg 10mg 69%
Vitamin B1 0.87mg 0.092mg 65%
Monounsaturated fat 23.257g 0.014g 58%
Iron 3.92mg 0.29mg 45%
Protein 20.16g 0.63g 39%
Fiber 10.6g 0.9g 39%
Magnesium 121mg 5mg 28%
Saturated fat 5.907g 0.114g 26%
Calories 560kcal 67kcal 25%
Potassium 1025mg 191mg 25%
Manganese 1.2mg 0.718mg 21%
Zinc 2.2mg 0.04mg 20%
Vitamin E 2.86mg 0.19mg 18%
Selenium 7µg 0.1µg 13%
Folate 51µg 4µg 12%
Vitamin K 14.6µg 12%
Vitamin B5 0.52mg 0.024mg 10%
Calcium 105mg 14mg 9%
Vitamin B2 0.16mg 0.057mg 8%
Vitamin B3 1.3mg 0.3mg 6%
Carbs 27.17g 17.15g 3%
Vitamin C 5.6mg 4mg 2%
Vitamin A 26µg 5µg 2%
Choline 5.6mg 1%
Starch 1.67g 1%
Net carbs 16.57g 16.25g N/A
Sugar 7.66g 16.25g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.251mg 0.003mg 0%
Threonine 0.684mg 0.017mg 0%
Isoleucine 0.917mg 0.005mg 0%
Leucine 1.604mg 0.013mg 0%
Lysine 1.138mg 0.014mg 0%
Methionine 0.36mg 0.021mg 0%
Phenylalanine 1.092mg 0.013mg 0%
Valine 1.249mg 0.017mg 0%
Histidine 0.512mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +3100%
Contains more FatsFats +12848.6%
Contains more CarbsCarbs +58.4%
Contains more OtherOther +422.8%
Contains more WaterWater +1760.4%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +166021.4%
Contains more Poly. FatPolyunsaturated fat +13998%
Contains less Sat. FatSaturated fat -98.1%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.