Pistachio vs. Groat — In-Depth Nutrition Comparison
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How are Pistachio and Groat different?
- Pistachio is higher in Vitamin B6, Vitamin B1, Copper, Iron, Phosphorus, and Potassium, however, Groat is richer in Vitamin B3, Magnesium, and Vitamin B2.
- Daily need coverage for Vitamin B6 from Pistachio is 115% higher.
- Pistachio contains 9 times more Vitamin B1 than Groat. While Pistachio contains 0.87mg of Vitamin B1, Groat contains only 0.101mg.
- Groat has less Saturated Fat.
Nuts, pistachio nuts, raw and Buckwheat are the varieties used in this article.
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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.
Contains
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Calcium
+483.3%
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Iron
+78.2%
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Phosphorus
+41.2%
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Potassium
+122.8%
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Copper
+18.2%
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Magnesium
+90.9%
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Selenium
+18.6%
Equal in Sodium - 1
Equal in Zinc - 2.4
Equal in Manganese - 1.3
Contains
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Calcium
+483.3%
Contains
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Iron
+78.2%
Contains
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Phosphorus
+41.2%
Contains
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Potassium
+122.8%
Contains
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Copper
+18.2%
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Magnesium
+90.9%
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Selenium
+18.6%
Equal in Sodium - 1
Equal in Zinc - 2.4
Equal in Manganese - 1.3
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+761.4%
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Vitamin B6
+709.5%
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Folate
+70%
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Vitamin B2
+165.6%
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Vitamin B3
+440%
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Vitamin B5
+137.1%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+761.4%
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Vitamin B6
+709.5%
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Folate
+70%
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Vitamin B2
+165.6%
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Vitamin B3
+440%
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Vitamin B5
+137.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+52.2%
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Fats
+1232.9%
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Other
+41.9%
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Carbs
+163.2%
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Water
+123.1%
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Protein
+52.2%
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Fats
+1232.9%
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Other
+41.9%
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Carbs
+163.2%
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Water
+123.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+2136.3%
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Polyunsaturated fat
+1284%
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Saturated Fat
-87.5%
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Monounsaturated Fat
+2136.3%
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Polyunsaturated fat
+1284%
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Saturated Fat
-87.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 16.57g | 61.5g |
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| Protein | 20.16g | 13.25g |
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| Fats | 45.32g | 3.4g |
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| Carbs | 27.17g | 71.5g |
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| Calories | 560kcal | 343kcal |
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| Starch | 1.67g |
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| Fructose | 0.24g |
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| Sugar | 7.66g |
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| Fiber | 10.6g | 10g |
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| Calcium | 105mg | 18mg |
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| Iron | 3.92mg | 2.2mg |
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| Magnesium | 121mg | 231mg |
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| Phosphorus | 490mg | 347mg |
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| Potassium | 1025mg | 460mg |
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| Sodium | 1mg | 1mg | |
| Zinc | 2.2mg | 2.4mg |
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| Copper | 1.3mg | 1.1mg |
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| Manganese | 1.2mg | 1.3mg |
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| Selenium | 7µg | 8.3µg |
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| Vitamin A | 516IU | 0IU |
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| Vitamin A RAE | 26µg | 0µg |
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| Vitamin E | 2.86mg |
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| Vitamin C | 5.6mg | 0mg |
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| Vitamin B1 | 0.87mg | 0.101mg |
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| Vitamin B2 | 0.16mg | 0.425mg |
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| Vitamin B3 | 1.3mg | 7.02mg |
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| Vitamin B5 | 0.52mg | 1.233mg |
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| Vitamin B6 | 1.7mg | 0.21mg |
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| Folate | 51µg | 30µg |
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| Tryptophan | 0.251mg | 0.192mg |
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| Threonine | 0.684mg | 0.506mg |
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| Isoleucine | 0.917mg | 0.498mg |
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| Leucine | 1.604mg | 0.832mg |
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| Lysine | 1.138mg | 0.672mg |
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| Methionine | 0.36mg | 0.172mg |
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| Phenylalanine | 1.092mg | 0.52mg |
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| Valine | 1.249mg | 0.678mg |
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| Histidine | 0.512mg | 0.309mg |
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| Saturated Fat | 5.907g | 0.741g |
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| Monounsaturated Fat | 23.257g | 1.04g |
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| Polyunsaturated fat | 14.38g | 1.039g |
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| Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
71%
33%
Minerals Daily Need Coverage Score
125%
109%
Comparison summary
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 5.166g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)
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.