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Pistachio vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between Pistachio and Bran raw

  • Pistachio has 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 from Bran raw is 193% higher.
  • Bran raw has 10 times less Vitamin B6 than Pistachio. Pistachio has 1.7mg of Vitamin B6, while Bran raw has 0.165mg.
  • Bran raw is lower in Saturated Fat.

Food types used in this article are Nuts, pistachio nuts, raw and Oat bran, raw.

Infographic

Pistachio vs Bran 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.
Contains more Calcium +81%
Contains more Potassium +81.1%
Contains less Sodium -75%
Contains more Copper +222.6%
Contains more Iron +38%
Contains more Magnesium +94.2%
Contains more Phosphorus +49.8%
Contains more Zinc +41.4%
Contains more Manganese +369.2%
Contains more Selenium +545.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 203% 168% 315% 50% 1% 85% 135% 735% 247%
Contains more Calcium +81%
Contains more Potassium +81.1%
Contains less Sodium -75%
Contains more Copper +222.6%
Contains more Iron +38%
Contains more Magnesium +94.2%
Contains more Phosphorus +49.8%
Contains more Zinc +41.4%
Contains more Manganese +369.2%
Contains more Selenium +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 A +∞%
Contains more Vitamin E +183.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +930.3%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +187.3%
Equal in Folate - 52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 21% 0% 0% 293% 51% 18% 90% 39% 39% 0% 18% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +183.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +39.2%
Contains more Vitamin B6 +930.3%
Contains more Vitamin B1 +34.5%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B5 +187.3%
Equal in Folate - 52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.5%
Contains more Fats +544.7%
Contains more Carbs +143.7%
Contains more Water +49.9%
Equal in Other - 2.9
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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more Protein +16.5%
Contains more Fats +544.7%
Contains more Carbs +143.7%
Contains more Water +49.9%
Equal in Other - 2.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +878.8%
Contains more Polyunsaturated fat +419.9%
Contains less Saturated Fat -77.5%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
21% 37% 43%
Saturated Fat: 1.328 g
Monounsaturated Fat: 2.376 g
Polyunsaturated fat: 2.766 g
Contains more Monounsaturated Fat +878.8%
Contains more Polyunsaturated fat +419.9%
Contains less Saturated 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.
Pistachio Bran raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Bran raw Opinion
Net carbs 16.57g 50.82g Bran raw
Protein 20.16g 17.3g Pistachio
Fats 45.32g 7.03g Pistachio
Carbs 27.17g 66.22g Bran raw
Calories 560kcal 246kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 1.45g Bran raw
Fiber 10.6g 15.4g Bran raw
Calcium 105mg 58mg Pistachio
Iron 3.92mg 5.41mg Bran raw
Magnesium 121mg 235mg Bran raw
Phosphorus 490mg 734mg Bran raw
Potassium 1025mg 566mg Pistachio
Sodium 1mg 4mg Pistachio
Zinc 2.2mg 3.11mg Bran raw
Copper 1.3mg 0.403mg Pistachio
Manganese 1.2mg 5.63mg Bran raw
Selenium 7µg 45.2µg Bran raw
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 1.01mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 1.17mg Bran raw
Vitamin B2 0.16mg 0.22mg Bran raw
Vitamin B3 1.3mg 0.934mg Pistachio
Vitamin B5 0.52mg 1.494mg Bran raw
Vitamin B6 1.7mg 0.165mg Pistachio
Folate 51µg 52µg Bran raw
Choline 32.2mg Bran raw
Vitamin K 3.2µg Bran raw
Tryptophan 0.251mg 0.335mg Bran raw
Threonine 0.684mg 0.502mg Pistachio
Isoleucine 0.917mg 0.668mg Pistachio
Leucine 1.604mg 1.374mg Pistachio
Lysine 1.138mg 0.76mg Pistachio
Methionine 0.36mg 0.335mg Pistachio
Phenylalanine 1.092mg 0.908mg Pistachio
Valine 1.249mg 0.964mg Pistachio
Histidine 0.512mg 0.41mg Pistachio
Saturated Fat 5.907g 1.328g Bran raw
Monounsaturated Fat 23.257g 2.376g Pistachio
Polyunsaturated fat 14.38g 2.766g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Bran raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
44%
Bran raw
Minerals Daily Need Coverage Score
125%
Pistachio
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 6.21g)
Which food is lower in Saturated Fat?
Bran raw
Bran raw is lower in Saturated Fat (difference - 4.579g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2.6)
Which food is richer in minerals?
Bran raw
Bran raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.