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Pistachio vs. Marshmallow — In-Depth Nutrition Comparison

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What are the differences between pistachios and marshmallow?

  • Pistachios are richer than marshmallow in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium.
  • Pistachios' daily need coverage for copper is 134% more.
  • Pistachios have 870 times more vitamin B1 than marshmallow. While pistachios have 0.87mg of vitamin B1, marshmallow has only 0.001mg.
  • The amount of saturated fat in marshmallow is lower.
  • The glycemic index of pistachios is lower.

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

Infographic

Pistachio vs Marshmallow 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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +5950%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +20400%
Contains more IronIron +1604.3%
Contains more CopperCopper +1240.2%
Contains more ZincZinc +5400%
Contains more PhosphorusPhosphorus +6025%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +311.8%

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% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +86900%
Contains more Vitamin B2Vitamin B2 +15900%
Contains more Vitamin B3Vitamin B3 +1566.7%
Contains more Vitamin B5Vitamin B5 +10300%
Contains more Vitamin B6Vitamin B6 +56566.7%
Contains more FolateFolate +5000%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Marshmallow DV% diff.
Copper 1.3mg 0.097mg 134%
Vitamin B6 1.7mg 0.003mg 131%
Polyunsaturated fat 14.38g 0.047g 96%
Vitamin B1 0.87mg 0.001mg 72%
Fats 45.32g 0.2g 69%
Phosphorus 490mg 8mg 69%
Monounsaturated fat 23.257g 0.08g 58%
Manganese 1.2mg 0.008mg 52%
Iron 3.92mg 0.23mg 46%
Fiber 10.6g 0.1g 42%
Protein 20.16g 1.8g 37%
Potassium 1025mg 5mg 30%
Magnesium 121mg 2mg 28%
Saturated fat 5.907g 0.056g 27%
Zinc 2.2mg 0.04mg 20%
Vitamin E 2.86mg 0mg 19%
Carbs 27.17g 81.3g 18%
Folate 51µg 1µg 13%
Vitamin B2 0.16mg 0.001mg 12%
Calories 560kcal 318kcal 12%
Selenium 7µg 1.7µg 10%
Vitamin B5 0.52mg 0.005mg 10%
Calcium 105mg 3mg 10%
Vitamin B3 1.3mg 0.078mg 8%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Sodium 1mg 80mg 3%
Starch 1.67g 1%
Net carbs 16.57g 81.2g N/A
Sugar 7.66g 57.56g N/A
Choline 0.1mg 0%
Tryptophan 0.251mg 0mg 0%
Threonine 0.684mg 0.035mg 0%
Isoleucine 0.917mg 0.028mg 0%
Leucine 1.604mg 0.066mg 0%
Lysine 1.138mg 0.077mg 0%
Methionine 0.36mg 0.015mg 0%
Phenylalanine 1.092mg 0.042mg 0%
Valine 1.249mg 0.05mg 0%
Histidine 0.512mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +1020%
Contains more FatsFats +22560%
Contains more OtherOther +893.3%
Contains more CarbsCarbs +199.2%
Contains more WaterWater +275.3%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +28971.3%
Contains more Poly. FatPolyunsaturated fat +30495.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.