Pistachio vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between pistachios and bran raw
- Pistachios have more vitamin B6 and copper; however, bran raw has more manganese, selenium, phosphorus, magnesium, vitamin B1, vitamin B5, and fiber.
- Daily need coverage for manganese for bran raw is 193% higher.
- Bran raw has 10 times less vitamin B6 than pistachios. Pistachios have 1.7mg of vitamin B6, while bran raw has 0.165mg.
- Bran raw is lower in saturated fat.
- Bran raw has a higher glycemic index than pistachios.
Food types used in this article are Nuts, pistachio nuts, raw and Oat bran, raw.
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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.
| Contains more CalciumCalcium | +81% |
| Contains more PotassiumPotassium | +81.1% |
| Contains more CopperCopper | +222.6% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +94.2% |
| Contains more IronIron | +38% |
| Contains more ZincZinc | +41.4% |
| Contains more PhosphorusPhosphorus | +49.8% |
| Contains more ManganeseManganese | +369.2% |
| Contains more SeleniumSelenium | +545.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +183.2% |
| Contains more Vitamin B3Vitamin B3 | +39.2% |
| Contains more Vitamin B6Vitamin B6 | +930.3% |
| Contains more Vitamin B1Vitamin B1 | +34.5% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B5Vitamin B5 | +187.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.5% |
| Contains more FatsFats | +544.7% |
| Contains more CarbsCarbs | +143.7% |
| Contains more WaterWater | +49.9% |
~equal in
Other
~2.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +878.8% |
| Contains more Poly. FatPolyunsaturated fat | +419.9% |
| Contains less Sat. FatSaturated fat | -77.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.2mg | 5.63mg | 193% |
| Vitamin B6 | 1.7mg | 0.165mg | 118% |
| Copper | 1.3mg | 0.403mg | 100% |
| Polyunsaturated fat | 14.38g | 2.766g | 77% |
| Selenium | 7µg | 45.2µg | 69% |
| Fats | 45.32g | 7.03g | 59% |
| Monounsaturated fat | 23.257g | 2.376g | 52% |
| Phosphorus | 490mg | 734mg | 35% |
| Magnesium | 121mg | 235mg | 27% |
| Vitamin B1 | 0.87mg | 1.17mg | 25% |
| Saturated fat | 5.907g | 1.328g | 21% |
| Vitamin B5 | 0.52mg | 1.494mg | 19% |
| Iron | 3.92mg | 5.41mg | 19% |
| Fiber | 10.6g | 15.4g | 19% |
| Calories | 560kcal | 246kcal | 16% |
| Potassium | 1025mg | 566mg | 14% |
| Carbs | 27.17g | 66.22g | 13% |
| Vitamin E | 2.86mg | 1.01mg | 12% |
| Zinc | 2.2mg | 3.11mg | 8% |
| Choline | 32.2mg | 6% | |
| Vitamin C | 5.6mg | 0mg | 6% |
| Protein | 20.16g | 17.3g | 6% |
| Vitamin B2 | 0.16mg | 0.22mg | 5% |
| Calcium | 105mg | 58mg | 5% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin K | 3.2µg | 3% | |
| Vitamin B3 | 1.3mg | 0.934mg | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 50.82g | N/A |
| Sugar | 7.66g | 1.45g | N/A |
| Sodium | 1mg | 4mg | 0% |
| Folate | 51µg | 52µg | 0% |
| Tryptophan | 0.251mg | 0.335mg | 0% |
| Threonine | 0.684mg | 0.502mg | 0% |
| Isoleucine | 0.917mg | 0.668mg | 0% |
| Leucine | 1.604mg | 1.374mg | 0% |
| Lysine | 1.138mg | 0.76mg | 0% |
| Methionine | 0.36mg | 0.335mg | 0% |
| Phenylalanine | 1.092mg | 0.908mg | 0% |
| Valine | 1.249mg | 0.964mg | 0% |
| Histidine | 0.512mg | 0.41mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
125%
195%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 6.21g)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 4.579g)
Which food is cheaper?
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.