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Pistachio vs. Nectarine — In-Depth Nutrition Comparison

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Important differences between Pistachio and Nectarine

  • Pistachio has more Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, and Potassium than Nectarine.
  • Pistachio's daily need coverage for Copper is 135% more.
  • Pistachio contains 236 times more Saturated Fat than Nectarine. Pistachio contains 5.907g of Saturated Fat, while Nectarine contains 0.025g.

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

Infographic

Pistachio vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +1244.4%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +410%
Contains more IronIron +1300%
Contains more CopperCopper +1411.6%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +1784.6%
Contains more ManganeseManganese +2122.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 31% 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 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin AVitamin A +55.4%
Contains more Vitamin EVitamin E +271.4%
Contains more Vitamin B1Vitamin B1 +2458.8%
Contains more Vitamin B2Vitamin B2 +492.6%
Contains more Vitamin B3Vitamin B3 +15.6%
Contains more Vitamin B5Vitamin B5 +181.1%
Contains more Vitamin B6Vitamin B6 +6700%
Contains more FolateFolate +920%
~equal in Vitamin C ~5.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1801.9%
Contains more FatsFats +14062.5%
Contains more CarbsCarbs +157.5%
Contains more OtherOther +520.8%
Contains more WaterWater +1904.3%

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
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated Fat +26328.4%
Contains more Poly. FatPolyunsaturated fat +12625.7%
Contains less Sat. FatSaturated Fat -99.6%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +2285.7%
Contains more SucroseSucrose +41.1%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +390.6%
Contains more FructoseFructose +470.8%
~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 Nectarine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Nectarine Opinion
Calories 560kcal 44kcal Pistachio
Protein 20.16g 1.06g Pistachio
Fats 45.32g 0.32g Pistachio
Vitamin C 5.6mg 5.4mg Pistachio
Net carbs 16.57g 8.85g Pistachio
Carbs 27.17g 10.55g Pistachio
Magnesium 121mg 9mg Pistachio
Calcium 105mg 6mg Pistachio
Potassium 1025mg 201mg Pistachio
Iron 3.92mg 0.28mg Pistachio
Sugar 7.66g 7.89g Pistachio
Fiber 10.6g 1.7g Pistachio
Copper 1.3mg 0.086mg Pistachio
Zinc 2.2mg 0.17mg Pistachio
Starch 1.67g 0.07g Pistachio
Phosphorus 490mg 26mg Pistachio
Sodium 1mg 0mg Nectarine
Vitamin A 516IU 332IU Pistachio
Vitamin A 26µg 17µg Pistachio
Vitamin E 2.86mg 0.77mg Pistachio
Manganese 1.2mg 0.054mg Pistachio
Selenium 7µg 0µg Pistachio
Vitamin B1 0.87mg 0.034mg Pistachio
Vitamin B2 0.16mg 0.027mg Pistachio
Vitamin B3 1.3mg 1.125mg Pistachio
Vitamin B5 0.52mg 0.185mg Pistachio
Vitamin B6 1.7mg 0.025mg Pistachio
Vitamin K 2.2µg Nectarine
Folate 51µg 5µg Pistachio
Choline 6.2mg Nectarine
Saturated Fat 5.907g 0.025g Nectarine
Monounsaturated Fat 23.257g 0.088g Pistachio
Polyunsaturated fat 14.38g 0.113g Pistachio
Tryptophan 0.251mg 0.005mg Pistachio
Threonine 0.684mg 0.009mg Pistachio
Isoleucine 0.917mg 0.009mg Pistachio
Leucine 1.604mg 0.014mg Pistachio
Lysine 1.138mg 0.016mg Pistachio
Methionine 0.36mg 0.006mg Pistachio
Phenylalanine 1.092mg 0.021mg Pistachio
Valine 1.249mg 0.013mg Pistachio
Histidine 0.512mg 0.008mg Pistachio
Fructose 0.24g 1.37g Nectarine
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Nectarine
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
65%
Pistachio
9%
Nectarine
Minerals Daily Need Coverage Score
125%
Pistachio
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 0.23g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
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 contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 5.882g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.1)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.