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Pistachio vs. Millet flour — In-Depth Nutrition Comparison

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How are pistachios and millet flour different?

  • Pistachios are richer in vitamin B6, copper, vitamin B1, phosphorus, fiber, potassium, and vitamin E, while millet flour is higher in selenium and vitamin B3.
  • Pistachios cover your daily need for vitamin B6, 102% more than millet flour.
  • Pistachios contain 26 times more vitamin E than millet flour. Pistachios contain 2.86mg of vitamin E, while millet flour contains 0.11mg.
  • Millet flour is lower in saturated fat.
  • Millet flour has a higher glycemic index (70) than pistachios (28).

Nuts, pistachio nuts, raw and Millet flour types were used in this article.

Infographic

Pistachio vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +357.6%
Contains more CopperCopper +143%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +19.8%
Contains more ZincZinc +19.5%
Contains more SeleniumSelenium +367.1%
~equal in Magnesium ~119mg
~equal in Iron ~3.94mg

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% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +110.7%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B6Vitamin B6 +357%
Contains more FolateFolate +21.4%
Contains more Vitamin B3Vitamin B3 +363.1%
Contains more Vitamin B5Vitamin B5 +143.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Choline ~mg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +87.5%
Contains more FatsFats +966.4%
Contains more OtherOther +146.3%
Contains more CarbsCarbs +176.5%
Contains more WaterWater +98.4%

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +2417%
Contains more Poly. FatPolyunsaturated fat +449.3%
Contains less Sat. FatSaturated fat -90.9%

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
98% 2%
Starch: 69.88 g
Sucrose: 0.3 g
Glucose: 1.26 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.11 g
Galactose: 0 g
Contains more SucroseSucrose +2190%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +54.5%
Contains more StarchStarch +4084.4%
Contains more GlucoseGlucose +293.8%
~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 Millet flour
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pistachio Millet flour DV% diff.
Vitamin B6 1.7mg 0.372mg 102%
Copper 1.3mg 0.535mg 85%
Polyunsaturated fat 14.38g 2.618g 78%
Fats 45.32g 4.25g 63%
Monounsaturated fat 23.257g 0.924g 56%
Selenium 7µg 32.7µg 47%
Vitamin B1 0.87mg 0.413mg 38%
Vitamin B3 1.3mg 6.02mg 30%
Phosphorus 490mg 285mg 29%
Starch 1.67g 69.88g 28%
Fiber 10.6g 3.5g 28%
Potassium 1025mg 224mg 24%
Saturated fat 5.907g 0.536g 24%
Protein 20.16g 10.75g 19%
Vitamin E 2.86mg 0.11mg 18%
Carbs 27.17g 75.12g 16%
Vitamin B5 0.52mg 1.267mg 15%
Calories 560kcal 382kcal 9%
Calcium 105mg 14mg 9%
Manganese 1.2mg 1.002mg 9%
Vitamin B2 0.16mg 0.073mg 7%
Vitamin C 5.6mg 0mg 6%
Zinc 2.2mg 2.63mg 4%
Vitamin A 26µg 3%
Folate 51µg 42µg 2%
Vitamin K 0.8µg 1%
Net carbs 16.57g 71.62g N/A
Magnesium 121mg 119mg 0%
Iron 3.92mg 3.94mg 0%
Sugar 7.66g 1.66g N/A
Sodium 1mg 4mg 0%
Trans fat 0g 0.002g N/A
Tryptophan 0.251mg 0.17mg 0%
Threonine 0.684mg 0.354mg 0%
Isoleucine 0.917mg 0.473mg 0%
Leucine 1.604mg 1.537mg 0%
Lysine 1.138mg 0.144mg 0%
Methionine 0.36mg 0.319mg 0%
Phenylalanine 1.092mg 0.675mg 0%
Valine 1.249mg 0.584mg 0%
Histidine 0.512mg 0.257mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 14.091g 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Millet flour
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
63%
Pistachio
33%
Millet flour
Minerals Daily Need Coverage Score
125%
Pistachio
94%
Millet flour

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 42)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 6g)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.371g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.