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  6. Pistachio vs. Grape leaves

Pistachio vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between pistachios and grape leaves

  • Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, potassium, and iron; however, grape leaves are higher in vitamin A, manganese, and calcium.
  • Grape leaves cover your daily vitamin A needs 540% more than pistachios.
  • Grape leaves contain 22 times less vitamin B1 than pistachios. Pistachios contain 0.87mg of vitamin B1, while grape leaves contain 0.04mg.
  • Grape leaves have less saturated fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Grape leaves, raw.

Infographic

Pistachio vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +27.4%
Contains more PotassiumPotassium +276.8%
Contains more IronIron +49%
Contains more CopperCopper +213.3%
Contains more ZincZinc +228.4%
Contains more PhosphorusPhosphorus +438.5%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +677.8%
Contains more CalciumCalcium +245.7%
Contains more ManganeseManganese +137.9%

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% 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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin EVitamin E +43%
Contains more Vitamin B1Vitamin B1 +2075%
Contains more Vitamin B5Vitamin B5 +125.1%
Contains more Vitamin B6Vitamin B6 +325%
Contains more Vitamin CVitamin C +98.2%
Contains more Vitamin AVitamin A +5192.3%
Contains more Vitamin B2Vitamin B2 +121.3%
Contains more Vitamin B3Vitamin B3 +81.7%
Contains more FolateFolate +62.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Grape leaves DV% diff.
Vitamin A 26µg 1376µg 150%
Vitamin B6 1.7mg 0.4mg 100%
Copper 1.3mg 0.415mg 98%
Vitamin K 108.6µg 91%
Polyunsaturated fat 14.38g 1.065g 89%
Manganese 1.2mg 2.855mg 72%
Vitamin B1 0.87mg 0.04mg 69%
Fats 45.32g 2.12g 66%
Monounsaturated fat 23.257g 0.081g 58%
Phosphorus 490mg 91mg 57%
Protein 20.16g 5.6g 29%
Calcium 105mg 363mg 26%
Saturated fat 5.907g 0.336g 25%
Calories 560kcal 93kcal 23%
Potassium 1025mg 272mg 22%
Iron 3.92mg 2.63mg 16%
Vitamin B2 0.16mg 0.354mg 15%
Zinc 2.2mg 0.67mg 14%
Selenium 7µg 0.9µg 11%
Folate 51µg 83µg 8%
Vitamin B3 1.3mg 2.362mg 7%
Vitamin C 5.6mg 11.1mg 6%
Vitamin E 2.86mg 2mg 6%
Vitamin B5 0.52mg 0.231mg 6%
Magnesium 121mg 95mg 6%
Carbs 27.17g 17.31g 3%
Choline 12.8mg 2%
Fiber 10.6g 11g 2%
Starch 1.67g 1%
Net carbs 16.57g 6.31g N/A
Sugar 7.66g 6.3g N/A
Sodium 1mg 9mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +260%
Contains more FatsFats +2037.7%
Contains more CarbsCarbs +57%
Contains more OtherOther +80.6%
Contains more WaterWater +1577.8%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +28612.3%
Contains more Poly. FatPolyunsaturated fat +1250.2%
Contains less Sat. FatSaturated fat -94.3%

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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 leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.