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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.

Infographic

Pistachio vs Groat 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%
Groat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
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%
~equal in Zinc ~2.4mg
~equal in Sodium ~1mg
~equal in Manganese ~1.3mg

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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Groat
3
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 0% 0% 0% 0% 25% 98% 132% 74% 48% 0% 0% 23% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
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
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Groat
1
26% 37% 37%
Saturated Fat: Sat. Fat 0.741 g
Monounsaturated Fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
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.
Pistachio Groat
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
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 Pistachio Groat Opinion
Calories 560kcal 343kcal Pistachio
Protein 20.16g 13.25g Pistachio
Fats 45.32g 3.4g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 61.5g Groat
Carbs 27.17g 71.5g Groat
Magnesium 121mg 231mg Groat
Calcium 105mg 18mg Pistachio
Potassium 1025mg 460mg Pistachio
Iron 3.92mg 2.2mg Pistachio
Sugar 7.66g Groat
Fiber 10.6g 10g Pistachio
Copper 1.3mg 1.1mg Pistachio
Zinc 2.2mg 2.4mg Groat
Starch 1.67g Pistachio
Phosphorus 490mg 347mg Pistachio
Sodium 1mg 1mg
Vitamin A 516IU 0IU Pistachio
Vitamin A 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 1.2mg 1.3mg Groat
Selenium 7µg 8.3µg Groat
Vitamin B1 0.87mg 0.101mg Pistachio
Vitamin B2 0.16mg 0.425mg Groat
Vitamin B3 1.3mg 7.02mg Groat
Vitamin B5 0.52mg 1.233mg Groat
Vitamin B6 1.7mg 0.21mg Pistachio
Folate 51µg 30µg Pistachio
Saturated Fat 5.907g 0.741g Groat
Monounsaturated Fat 23.257g 1.04g Pistachio
Polyunsaturated fat 14.38g 1.039g Pistachio
Tryptophan 0.251mg 0.192mg Pistachio
Threonine 0.684mg 0.506mg Pistachio
Isoleucine 0.917mg 0.498mg Pistachio
Leucine 1.604mg 0.832mg Pistachio
Lysine 1.138mg 0.672mg Pistachio
Methionine 0.36mg 0.172mg Pistachio
Phenylalanine 1.092mg 0.52mg Pistachio
Valine 1.249mg 0.678mg Pistachio
Histidine 0.512mg 0.309mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Groat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
65%
Pistachio
31%
Groat
Minerals Daily Need Coverage Score
125%
Pistachio
109%
Groat

Comparison summary

Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 5.166g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.

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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.