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  6. Pistachio vs. Bran raw

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.

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.
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 20% 293% 51% 18% 90% 38% 0% 8% 39%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Pistachio Bran raw 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%
Iron 3.92mg 5.41mg 19%
Fiber 10.6g 15.4g 19%
Vitamin B5 0.52mg 1.494mg 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%
Protein 20.16g 17.3g 6%
Vitamin C 5.6mg 0mg 6%
Choline 32.2mg 6%
Calcium 105mg 58mg 5%
Vitamin B2 0.16mg 0.22mg 5%
Vitamin A 26µg 0µg 3%
Vitamin K 3.2µg 3%
Vitamin B3 1.3mg 0.934mg 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 7g N/A
Calories per 10 g protein 278kcal 142kcal N/A
Weight per 100 calories 18g 41g N/A
Unsaturated / Saturated Fat ratio 6.4 3.9 N/A
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

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
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 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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains more Mono. FatMonounsaturated fat +878.8%
Contains more Poly. FatPolyunsaturated fat +419.9%
Contains less Sat. FatSaturated fat -77.5%

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.