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  6. Pistachio vs. Maple sugar

Pistachio vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between pistachios and maple sugar

  • Pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, fiber, iron, and magnesium; however, maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 140% higher.
  • Maple sugar has less saturated fat.
  • Pistachios have a lower glycemic index (28) than maple sugar (63).

The food types used in this comparison are Nuts, pistachio nuts, raw and Sugars, maple.

Infographic

Pistachio vs Maple sugar 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.
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +274.1%
Contains more IronIron +143.5%
Contains more CopperCopper +1213.1%
Contains more PhosphorusPhosphorus +16233.3%
Contains less SodiumSodium -90.9%
Contains more SeleniumSelenium +775%
Contains more ZincZinc +175.5%
Contains more ManganeseManganese +268.5%

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% 8.7% 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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +9566.7%
Contains more Vitamin B2Vitamin B2 +1130.8%
Contains more Vitamin B3Vitamin B3 +3150%
Contains more Vitamin B5Vitamin B5 +983.3%
Contains more Vitamin B6Vitamin B6 +56566.7%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Maple sugar DV% diff.
Manganese 1.2mg 4.422mg 140%
Copper 1.3mg 0.099mg 133%
Vitamin B6 1.7mg 0.003mg 131%
Polyunsaturated fat 14.38g 0.1g 95%
Vitamin B1 0.87mg 0.009mg 72%
Phosphorus 490mg 3mg 70%
Fats 45.32g 0.2g 69%
Monounsaturated fat 23.257g 0.064g 58%
Fiber 10.6g 0g 42%
Protein 20.16g 0.1g 40%
Zinc 2.2mg 6.06mg 35%
Iron 3.92mg 1.61mg 29%
Saturated fat 5.907g 0.036g 27%
Magnesium 121mg 19mg 24%
Potassium 1025mg 274mg 22%
Carbs 27.17g 90.9g 21%
Vitamin E 2.86mg 0mg 19%
Folate 51µg 0µg 13%
Selenium 7µg 0.8µg 11%
Vitamin B2 0.16mg 0.013mg 11%
Calories 560kcal 354kcal 10%
Vitamin B5 0.52mg 0.048mg 9%
Vitamin B3 1.3mg 0.04mg 8%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Calcium 105mg 90mg 2%
Starch 1.67g 1%
Net carbs 16.57g 90.9g N/A
Sugar 7.66g 84.87g N/A
Sodium 1mg 11mg 0%
Choline 2.1mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +20060%
Contains more FatsFats +22560%
Contains more OtherOther +272.5%
Contains more CarbsCarbs +234.6%
Contains more WaterWater +83.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +36239.1%
Contains more Poly. FatPolyunsaturated fat +14280%
Contains less Sat. FatSaturated fat -99.4%

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.