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Pistachio vs Brazil nut - In-Depth Nutrition Comparison

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How are Pistachio and Brazil nut different?

  • Pistachio is higher in Vitamin B6, Vitamin B1, and Iron, however Brazil nut is richer in Selenium, Magnesium, Copper, Phosphorus, Vitamin E , and Zinc.
  • Daily need coverage for Selenium from Brazil nut is 3473% higher.
  • Pistachio contains 17 times more Vitamin B6 than Brazil nut. While Pistachio contains 1.7mg of Vitamin B6, Brazil nut contains only 0.101mg.
  • Pistachio has less Saturated Fat.

Nuts, pistachio nuts, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

Infographic

Pistachio vs Brazil nut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +61.3%
Contains more Potassium +55.5%
Contains less Sodium -66.7%
Contains more Calcium +52.4%
Contains more Magnesium +210.7%
Contains more Copper +34.1%
Contains more Zinc +84.5%
Contains more Phosphorus +48%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +61.3%
Contains more Potassium +55.5%
Contains less Sodium -66.7%
Contains more Calcium +52.4%
Contains more Magnesium +210.7%
Contains more Copper +34.1%
Contains more Zinc +84.5%
Contains more Phosphorus +48%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +357.1%
Contains more Vitamin B3 +340.7%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1583.2%
Contains more Folate +131.8%
Contains more Vitamin E +97.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +41%
Contains more Vitamin B2 +357.1%
Contains more Vitamin B3 +340.7%
Contains more Vitamin B5 +182.6%
Contains more Vitamin B6 +1583.2%
Contains more Folate +131.8%
Contains more Vitamin E +97.6%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
28
Brazil nut
Mineral Summary Score
132
Pistachio
184
Brazil nut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
86%
Brazil nut
Carbohydrates
27%
Pistachio
12%
Brazil nut
Fats
209%
Pistachio
310%
Brazil nut

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Brazil nut
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 10.227g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 5.33g)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pistachio Brazil nut Opinion
Calories 560 659 Brazil nut
Protein 20.16 14.32 Pistachio
Fats 45.32 67.1 Brazil nut
Vitamin C 5.6 0.7 Pistachio
Carbs 27.17 11.74 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 2.43 Pistachio
Calcium 105 160 Brazil nut
Potassium 1025 659 Pistachio
Magnesium 121 376 Brazil nut
Sugar 7.66 2.33 Brazil nut
Fiber 10.6 7.5 Pistachio
Copper 1.3 1.743 Brazil nut
Zinc 2.2 4.06 Brazil nut
Starch 1.67 0.25 Pistachio
Phosphorus 490 725 Brazil nut
Sodium 1 3 Pistachio
Vitamin A 516 0 Pistachio
Vitamin E 2.86 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.87 0.617 Pistachio
Vitamin B2 0.16 0.035 Pistachio
Vitamin B3 1.3 0.295 Pistachio
Vitamin B5 0.52 0.184 Pistachio
Vitamin B6 1.7 0.101 Pistachio
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 51 22 Pistachio
Trans Fat 0 Brazil nut
Saturated Fat 5.907 16.134 Pistachio
Monounsaturated Fat 23.257 23.879 Brazil nut
Polyunsaturated fat 14.38 24.399 Brazil nut
Tryptophan 0.251 0.135 Pistachio
Threonine 0.684 0.365 Pistachio
Isoleucine 0.917 0.518 Pistachio
Leucine 1.604 1.19 Pistachio
Lysine 1.138 0.49 Pistachio
Methionine 0.36 1.124 Brazil nut
Phenylalanine 1.092 0.639 Pistachio
Valine 1.249 0.76 Pistachio
Histidine 0.512 0.409 Pistachio
Fructose 0.24 0 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.