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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 Phosphorus +48%
Contains more Zinc +84.5%
Contains more Copper +34.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
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 Phosphorus +48%
Contains more Zinc +84.5%
Contains more Copper +34.1%

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 A +∞%
Contains more Vitamin C +700%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +700%
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%

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

All nutrients comparison - raw data values

Nutrient Pistachio Brazil nut Opinion
Net carbs 16.57g 4.24g Pistachio
Protein 20.16g 14.32g Pistachio
Fats 45.32g 67.1g Brazil nut
Carbs 27.17g 11.74g Pistachio
Calories 560kcal 659kcal Brazil nut
Starch 1.67g 0.25g Pistachio
Fructose 0.24g 0g Pistachio
Sugar 7.66g 2.33g Brazil nut
Fiber 10.6g 7.5g Pistachio
Calcium 105mg 160mg Brazil nut
Iron 3.92mg 2.43mg Pistachio
Magnesium 121mg 376mg Brazil nut
Phosphorus 490mg 725mg Brazil nut
Potassium 1025mg 659mg Pistachio
Sodium 1mg 3mg Pistachio
Zinc 2.2mg 4.06mg Brazil nut
Copper 1.3mg 1.743mg Brazil nut
Vitamin A 516IU 0IU Pistachio
Vitamin E 2.86mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 0.7mg Pistachio
Vitamin B1 0.87mg 0.617mg Pistachio
Vitamin B2 0.16mg 0.035mg Pistachio
Vitamin B3 1.3mg 0.295mg Pistachio
Vitamin B5 0.52mg 0.184mg Pistachio
Vitamin B6 1.7mg 0.101mg Pistachio
Folate 51µg 22µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Tryptophan 0.251mg 0.135mg Pistachio
Threonine 0.684mg 0.365mg Pistachio
Isoleucine 0.917mg 0.518mg Pistachio
Leucine 1.604mg 1.19mg Pistachio
Lysine 1.138mg 0.49mg Pistachio
Methionine 0.36mg 1.124mg Brazil nut
Phenylalanine 1.092mg 0.639mg Pistachio
Valine 1.249mg 0.76mg Pistachio
Histidine 0.512mg 0.409mg Pistachio
Cholesterol 0mg 0mg
Trans Fat 0g g Brazil nut
Saturated Fat 5.907g 16.134g Pistachio
Monounsaturated Fat 23.257g 23.879g Brazil nut
Polyunsaturated fat 14.38g 24.399g Brazil nut

Which food is preferable for your diet?

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

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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

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 - 18)
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)

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.