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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
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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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +183.8%
Contains more PotassiumPotassium +517.5%
Contains more IronIron +2513.3%
Contains more CopperCopper +2995.2%
Contains more ZincZinc +3042.9%
Contains more PhosphorusPhosphorus +2350%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +2976.9%
Contains more SeleniumSelenium +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.
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%
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 89% 41% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +1330%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +344.4%
Contains more Vitamin B3Vitamin B3 +245.7%
Contains more Vitamin B5Vitamin B5 +140.7%
Contains more Vitamin B6Vitamin B6 +2079.5%
Contains more FolateFolate +218.8%
Contains more Vitamin CVitamin C +376.8%
Contains more Vitamin AVitamin A +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2388.9%
Contains more FatsFats +14519.4%
Contains more CarbsCarbs +103.7%
Contains more OtherOther +705.4%
Contains more WaterWater +1849%

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
24% 37% 40%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated Fat +38661.7%
Contains more Poly. FatPolyunsaturated fat +22023.1%
Contains less Sat. FatSaturated Fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 StarchStarch +∞%
Contains more SucroseSucrose +13.6%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +565.6%
Contains more FructoseFructose +900%
~equal in Lactose ~0g
~equal in Galactose ~0g

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
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Mandarin orange Opinion
Calories 560kcal 53kcal Pistachio
Protein 20.16g 0.81g Pistachio
Fats 45.32g 0.31g Pistachio
Vitamin C 5.6mg 26.7mg Mandarin orange
Net carbs 16.57g 11.54g Pistachio
Carbs 27.17g 13.34g Pistachio
Magnesium 121mg 12mg Pistachio
Calcium 105mg 37mg Pistachio
Potassium 1025mg 166mg Pistachio
Iron 3.92mg 0.15mg Pistachio
Sugar 7.66g 10.58g Pistachio
Fiber 10.6g 1.8g Pistachio
Copper 1.3mg 0.042mg Pistachio
Zinc 2.2mg 0.07mg Pistachio
Starch 1.67g 0g Pistachio
Phosphorus 490mg 20mg Pistachio
Sodium 1mg 2mg Pistachio
Vitamin A 516IU 681IU Mandarin orange
Vitamin A 26µg 34µg Mandarin orange
Vitamin E 2.86mg 0.2mg Pistachio
Manganese 1.2mg 0.039mg Pistachio
Selenium 7µg 0.1µg Pistachio
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
Choline 10.2mg Mandarin orange
Saturated Fat 5.907g 0.039g Mandarin orange
Monounsaturated Fat 23.257g 0.06g Pistachio
Polyunsaturated fat 14.38g 0.065g 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
Fructose 0.24g 2.4g Mandarin orange
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 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
16%
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 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)
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. 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.