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  6. Pistachio vs. Mango

Pistachio vs. Mango — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Mango?

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, and Magnesium, yet Mango is higher in Vitamin C.
  • Pistachio's daily need coverage for Copper is 132% more.
  • Pistachio has 64 times more Saturated Fat than Mango. While Pistachio has 5.907g of Saturated Fat, Mango has only 0.092g.

We used Nuts, pistachio nuts, raw and Mangos, raw types in this article.

Infographic

Pistachio vs Mango 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.
Pistachio
Pistachio
9
:
0
Mango
Mango
Contains more Calcium +854.5%
Contains more Iron +2350%
Contains more Magnesium +1110%
Contains more Phosphorus +3400%
Contains more Potassium +510.1%
Contains more Zinc +2344.4%
Contains more Copper +1071.2%
Contains more Manganese +1804.8%
Contains more Selenium +1066.7%
Equal in Sodium - 1
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Mango
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 6% 8% 6% 15% 1% 3% 37% 9% 4%
Contains more Calcium +854.5%
Contains more Iron +2350%
Contains more Magnesium +1110%
Contains more Phosphorus +3400%
Contains more Potassium +510.1%
Contains more Zinc +2344.4%
Contains more Copper +1071.2%
Contains more Manganese +1804.8%
Contains more Selenium +1066.7%
Equal in Sodium - 1

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.
Pistachio
Pistachio
7
:
3
Mango
Mango
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +3007.1%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +164%
Contains more Vitamin B6 +1328.6%
Contains more Folate +18.6%
Contains more Vitamin A +109.7%
Contains more Vitamin C +550%
Pistachio
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%
Mango
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 19% 0% 122% 7% 9% 13% 12% 28% 33% 0% 11%
Contains more Vitamin E +217.8%
Contains more Vitamin B1 +3007.1%
Contains more Vitamin B2 +321.1%
Contains more Vitamin B3 +94.3%
Contains more Vitamin B5 +164%
Contains more Vitamin B6 +1328.6%
Contains more Folate +18.6%
Contains more Vitamin A +109.7%
Contains more Vitamin C +550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Mango
Mango
Contains more Protein +2358.5%
Contains more Fats +11826.3%
Contains more Carbs +81.4%
Contains more Other +727.8%
Contains more Water +1809.8%
Pistachio
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
Mango
15% 83%
Protein: 0.82 g
Fats: 0.38 g
Carbs: 14.98 g
Water: 83.46 g
Other: 0.36 g
Contains more Protein +2358.5%
Contains more Fats +11826.3%
Contains more Carbs +81.4%
Contains more Other +727.8%
Contains more Water +1809.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Mango
Mango
Contains more Monounsaturated Fat +16512.1%
Contains more Polyunsaturated fat +20153.5%
Contains less Saturated Fat -98.4%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Mango
30% 46% 23%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.14 g
Polyunsaturated fat: 0.071 g
Contains more Monounsaturated Fat +16512.1%
Contains more Polyunsaturated fat +20153.5%
Contains less Saturated Fat -98.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
3
Mango
Mango
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Glucose +528.1%
Contains more Fructose +1850%
Equal in Sucrose - 6.97
Pistachio
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
Mango
51% 15% 34%
Starch: 0 g
Sucrose: 6.97 g
Glucose: 2.01 g
Fructose: 4.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Maltose +∞%
Contains more Glucose +528.1%
Contains more Fructose +1850%
Equal in Sucrose - 6.97

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Mango
Lower in Sugar 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 Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Mango Opinion
Net carbs 16.57g 13.38g Pistachio
Protein 20.16g 0.82g Pistachio
Fats 45.32g 0.38g Pistachio
Carbs 27.17g 14.98g Pistachio
Calories 560kcal 60kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g 4.68g Mango
Sugar 7.66g 13.66g Pistachio
Fiber 10.6g 1.6g Pistachio
Calcium 105mg 11mg Pistachio
Iron 3.92mg 0.16mg Pistachio
Magnesium 121mg 10mg Pistachio
Phosphorus 490mg 14mg Pistachio
Potassium 1025mg 168mg Pistachio
Sodium 1mg 1mg
Zinc 2.2mg 0.09mg Pistachio
Copper 1.3mg 0.111mg Pistachio
Manganese 1.2mg 0.063mg Pistachio
Selenium 7µg 0.6µg Pistachio
Vitamin A 516IU 1082IU Mango
Vitamin A RAE 26µg 54µg Mango
Vitamin E 2.86mg 0.9mg Pistachio
Vitamin C 5.6mg 36.4mg Mango
Vitamin B1 0.87mg 0.028mg Pistachio
Vitamin B2 0.16mg 0.038mg Pistachio
Vitamin B3 1.3mg 0.669mg Pistachio
Vitamin B5 0.52mg 0.197mg Pistachio
Vitamin B6 1.7mg 0.119mg Pistachio
Folate 51µg 43µg Pistachio
Vitamin K 4.2µg Mango
Tryptophan 0.251mg 0.013mg Pistachio
Threonine 0.684mg 0.031mg Pistachio
Isoleucine 0.917mg 0.029mg Pistachio
Leucine 1.604mg 0.05mg Pistachio
Lysine 1.138mg 0.066mg Pistachio
Methionine 0.36mg 0.008mg Pistachio
Phenylalanine 1.092mg 0.027mg Pistachio
Valine 1.249mg 0.042mg Pistachio
Histidine 0.512mg 0.019mg Pistachio
Saturated Fat 5.907g 0.092g Mango
Monounsaturated Fat 23.257g 0.14g Pistachio
Polyunsaturated fat 14.38g 0.071g 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 Mango
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
26%
Mango
Minerals Daily Need Coverage Score
125%
Pistachio
9%
Mango

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 6g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 23)
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?
Mango
Mango is lower in Saturated Fat (difference - 5.815g)
Which food is cheaper?
Mango
Mango is cheaper (difference - $2.3)
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)

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. Mango - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169910/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.