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  6. Pistachio vs. Millet raw

Pistachio vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between pistachios and millet raw

  • Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, potassium, vitamin E, and iron; however, millet raw is richer in vitamin B3 and manganese.
  • Pistachios' daily need coverage for vitamin B6 is 101% more.
  • Pistachios contain 57 times more vitamin E than millet raw. Pistachios contain 2.86mg of vitamin E, while millet raw contains 0.05mg.
  • Millet raw contains less saturated fat.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of pistachios is 28.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Millet, raw.

Infographic

Pistachio vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +1212.5%
Contains more PotassiumPotassium +425.6%
Contains more IronIron +30.2%
Contains more CopperCopper +73.3%
Contains more ZincZinc +31%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +159.3%
Contains more ManganeseManganese +36%
~equal in Magnesium ~114mg

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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +5620%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B6Vitamin B6 +342.7%
Contains more Vitamin B2Vitamin B2 +81.3%
Contains more Vitamin B3Vitamin B3 +263.1%
Contains more Vitamin B5Vitamin B5 +63.1%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Millet raw DV% diff.
Vitamin B6 1.7mg 0.384mg 101%
Polyunsaturated fat 14.38g 2.134g 82%
Fats 45.32g 4.22g 63%
Copper 1.3mg 0.75mg 61%
Monounsaturated fat 23.257g 0.773g 56%
Vitamin B1 0.87mg 0.421mg 37%
Phosphorus 490mg 285mg 29%
Saturated fat 5.907g 0.723g 24%
Potassium 1025mg 195mg 24%
Vitamin B3 1.3mg 4.72mg 21%
Manganese 1.2mg 1.632mg 19%
Vitamin E 2.86mg 0.05mg 19%
Protein 20.16g 11.02g 18%
Carbs 27.17g 72.85g 15%
Iron 3.92mg 3.01mg 11%
Calcium 105mg 8mg 10%
Vitamin B2 0.16mg 0.29mg 10%
Folate 51µg 85µg 9%
Calories 560kcal 378kcal 9%
Selenium 7µg 2.7µg 8%
Fiber 10.6g 8.5g 8%
Vitamin B5 0.52mg 0.848mg 7%
Vitamin C 5.6mg 0mg 6%
Zinc 2.2mg 1.68mg 5%
Vitamin A 26µg 0µg 3%
Magnesium 121mg 114mg 2%
Starch 1.67g 1%
Vitamin K 0.9µg 1%
Net carbs 16.57g 64.35g N/A
Sugar 7.66g N/A
Sodium 1mg 5mg 0%
Tryptophan 0.251mg 0.119mg 0%
Threonine 0.684mg 0.353mg 0%
Isoleucine 0.917mg 0.465mg 0%
Leucine 1.604mg 1.4mg 0%
Lysine 1.138mg 0.212mg 0%
Methionine 0.36mg 0.221mg 0%
Phenylalanine 1.092mg 0.58mg 0%
Valine 1.249mg 0.578mg 0%
Histidine 0.512mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +82.9%
Contains more FatsFats +973.9%
Contains more CarbsCarbs +168.1%
Contains more WaterWater +98.4%
~equal in Other ~3.24g

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +2908.7%
Contains more Poly. FatPolyunsaturated fat +573.9%
Contains less Sat. FatSaturated fat -87.8%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.