Pistachio vs. Groat — In-Depth Nutrition Comparison
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How are pistachios and groat different?
- Pistachios are 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 for pistachios is 115% higher.
- Pistachios contain 9 times more vitamin B1 than groat. While pistachios contain 0.87mg of vitamin B1, groat contains only 0.101mg.
- Groat has less saturated fat.
- Pistachios have a lower glycemic index (28) than groat (54).
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 more CalciumCalcium | +483.3% |
| Contains more PotassiumPotassium | +122.8% |
| Contains more IronIron | +78.2% |
| Contains more CopperCopper | +18.2% |
| Contains more PhosphorusPhosphorus | +41.2% |
| Contains more MagnesiumMagnesium | +90.9% |
| Contains more SeleniumSelenium | +18.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +761.4% |
| Contains more Vitamin B6Vitamin B6 | +709.5% |
| Contains more FolateFolate | +70% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +440% |
| Contains more Vitamin B5Vitamin B5 | +137.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.2% |
| Contains more FatsFats | +1232.9% |
| Contains more OtherOther | +41.9% |
| Contains more CarbsCarbs | +163.2% |
| Contains more WaterWater | +123.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2136.3% |
| Contains more Poly. FatPolyunsaturated fat | +1284% |
| Contains less Sat. FatSaturated 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 Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 1.7mg | 0.21mg | 115% |
| Polyunsaturated fat | 14.38g | 1.039g | 89% |
| Fats | 45.32g | 3.4g | 64% |
| Vitamin B1 | 0.87mg | 0.101mg | 64% |
| Monounsaturated fat | 23.257g | 1.04g | 56% |
| Vitamin B3 | 1.3mg | 7.02mg | 36% |
| Magnesium | 121mg | 231mg | 26% |
| Saturated fat | 5.907g | 0.741g | 23% |
| Copper | 1.3mg | 1.1mg | 22% |
| Iron | 3.92mg | 2.2mg | 22% |
| Phosphorus | 490mg | 347mg | 20% |
| Vitamin B2 | 0.16mg | 0.425mg | 20% |
| Vitamin E | 2.86mg | 19% | |
| Potassium | 1025mg | 460mg | 17% |
| Carbs | 27.17g | 71.5g | 15% |
| Vitamin B5 | 0.52mg | 1.233mg | 14% |
| Protein | 20.16g | 13.25g | 14% |
| Calories | 560kcal | 343kcal | 11% |
| Calcium | 105mg | 18mg | 9% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Folate | 51µg | 30µg | 5% |
| Manganese | 1.2mg | 1.3mg | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Selenium | 7µg | 8.3µg | 2% |
| Zinc | 2.2mg | 2.4mg | 2% |
| Fiber | 10.6g | 10g | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 61.5g | N/A |
| Sugar | 7.66g | N/A | |
| Sodium | 1mg | 1mg | 0% |
| Tryptophan | 0.251mg | 0.192mg | 0% |
| Threonine | 0.684mg | 0.506mg | 0% |
| Isoleucine | 0.917mg | 0.498mg | 0% |
| Leucine | 1.604mg | 0.832mg | 0% |
| Lysine | 1.138mg | 0.672mg | 0% |
| Methionine | 0.36mg | 0.172mg | 0% |
| Phenylalanine | 1.092mg | 0.52mg | 0% |
| Valine | 1.249mg | 0.678mg | 0% |
| Histidine | 0.512mg | 0.309mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
63%
31%
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 Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
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The foods are relatively equal in price ($2.6)
Which food is richer in minerals?
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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?
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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.