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Pistachio vs. Mandarin orange — In-Depth Nutrition Comparison

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How are Pistachio and Mandarin orange different?

  • Pistachio has more Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, and Potassium than Mandarin orange.
  • Daily need coverage for Copper from Pistachio is 140% higher.
  • Pistachio contains 151 times more Saturated Fat than Mandarin orange. While Pistachio contains 5.907g of Saturated Fat, Mandarin orange contains only 0.039g.

Nuts, pistachio nuts, raw and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Pistachio vs Mandarin orange 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.
Contains more Calcium +183.8%
Contains more Iron +2513.3%
Contains more Magnesium +908.3%
Contains more Phosphorus +2350%
Contains more Potassium +517.5%
Contains less Sodium -50%
Contains more Zinc +3042.9%
Contains more Copper +2995.2%
Contains more Manganese +2976.9%
Contains more Selenium +6900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Contains more Calcium +183.8%
Contains more Iron +2513.3%
Contains more Magnesium +908.3%
Contains more Phosphorus +2350%
Contains more Potassium +517.5%
Contains less Sodium -50%
Contains more Zinc +3042.9%
Contains more Copper +2995.2%
Contains more Manganese +2976.9%
Contains more Selenium +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.
:
Contains more Vitamin E +1330%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +245.7%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B6 +2079.5%
Contains more Folate +218.8%
Contains more Vitamin A +32%
Contains more Vitamin C +376.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin E +1330%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +344.4%
Contains more Vitamin B3 +245.7%
Contains more Vitamin B5 +140.7%
Contains more Vitamin B6 +2079.5%
Contains more Folate +218.8%
Contains more Vitamin A +32%
Contains more Vitamin C +376.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2388.9%
Contains more Fats +14519.4%
Contains more Carbs +103.7%
Contains more Other +705.4%
Contains more Water +1849%
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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +2388.9%
Contains more Fats +14519.4%
Contains more Carbs +103.7%
Contains more Other +705.4%
Contains more Water +1849%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +38661.7%
Contains more Polyunsaturated fat +22023.1%
Contains less Saturated Fat -99.3%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains more Monounsaturated Fat +38661.7%
Contains more Polyunsaturated fat +22023.1%
Contains less Saturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +13.6%
Contains more Maltose +∞%
Contains more Glucose +565.6%
Contains more Fructose +900%
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
57% 20% 23%
Starch: 0 g
Sucrose: 6.05 g
Glucose: 2.13 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +13.6%
Contains more Maltose +∞%
Contains more Glucose +565.6%
Contains more Fructose +900%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Mandarin orange
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Mandarin orange Opinion
Net carbs 16.57g 11.54g Pistachio
Protein 20.16g 0.81g Pistachio
Fats 45.32g 0.31g Pistachio
Carbs 27.17g 13.34g Pistachio
Calories 560kcal 53kcal Pistachio
Starch 1.67g 0g Pistachio
Fructose 0.24g 2.4g Mandarin orange
Sugar 7.66g 10.58g Pistachio
Fiber 10.6g 1.8g Pistachio
Calcium 105mg 37mg Pistachio
Iron 3.92mg 0.15mg Pistachio
Magnesium 121mg 12mg Pistachio
Phosphorus 490mg 20mg Pistachio
Potassium 1025mg 166mg Pistachio
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 0.07mg Pistachio
Copper 1.3mg 0.042mg Pistachio
Manganese 1.2mg 0.039mg Pistachio
Selenium 7µg 0.1µg Pistachio
Vitamin A 516IU 681IU Mandarin orange
Vitamin A RAE 26µg 34µg Mandarin orange
Vitamin E 2.86mg 0.2mg Pistachio
Vitamin C 5.6mg 26.7mg Mandarin orange
Vitamin B1 0.87mg 0.058mg Pistachio
Vitamin B2 0.16mg 0.036mg Pistachio
Vitamin B3 1.3mg 0.376mg Pistachio
Vitamin B5 0.52mg 0.216mg Pistachio
Vitamin B6 1.7mg 0.078mg Pistachio
Folate 51µg 16µg Pistachio
Tryptophan 0.251mg 0.002mg Pistachio
Threonine 0.684mg 0.016mg Pistachio
Isoleucine 0.917mg 0.017mg Pistachio
Leucine 1.604mg 0.028mg Pistachio
Lysine 1.138mg 0.032mg Pistachio
Methionine 0.36mg 0.002mg Pistachio
Phenylalanine 1.092mg 0.018mg Pistachio
Valine 1.249mg 0.021mg Pistachio
Histidine 0.512mg 0.011mg Pistachio
Saturated Fat 5.907g 0.039g Mandarin orange
Monounsaturated Fat 23.257g 0.06g Pistachio
Polyunsaturated fat 14.38g 0.065g 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 Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Pistachio
17%
Mandarin orange
Minerals Daily Need Coverage Score
125%
Pistachio
7%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 2.92g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 19)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 5.868g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.