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Pistachio vs. Oatmeal — In-Depth Nutrition Comparison

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The main differences between pistachios and oatmeal

  • Pistachios have more copper, vitamin B6, phosphorus, vitamin B1, fiber, potassium, manganese, and magnesium; however, oatmeal has more iron.
  • Daily need coverage for copper for pistachios is 137% higher.
  • Oatmeal has 26 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while oatmeal has 0.226g.
  • Oatmeal has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Pistachio vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +365.4%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +1580.3%
Contains more CopperCopper +1869.7%
Contains more ZincZinc +254.8%
Contains more PhosphorusPhosphorus +536.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +115.1%
Contains more SeleniumSelenium +40%
Contains more IronIron +52%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3985.7%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B5Vitamin B5 +64%
Contains more Vitamin B6Vitamin B6 +486.2%
Contains more FolateFolate +15.9%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +132.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +750.6%
Contains more FatsFats +3232.4%
Contains more CarbsCarbs +132.8%
Contains more OtherOther +422.8%
Contains more WaterWater +1822.9%

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +5848.1%
Contains more Poly. FatPolyunsaturated fat +3275.6%
Contains less Sat. FatSaturated fat -96.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more SucroseSucrose +2269%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +521%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Oatmeal
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Oatmeal DV% diff.
Copper 1.3mg 0.066mg 137%
Vitamin B6 1.7mg 0.29mg 108%
Polyunsaturated fat 14.38g 0.426g 93%
Fats 45.32g 1.36g 68%
Phosphorus 490mg 77mg 59%
Monounsaturated fat 23.257g 0.391g 57%
Vitamin B1 0.87mg 0.26mg 51%
Protein 20.16g 2.37g 36%
Fiber 10.6g 1.7g 36%
Manganese 1.2mg 0.558mg 28%
Potassium 1025mg 61mg 28%
Iron 3.92mg 5.96mg 26%
Saturated fat 5.907g 0.226g 26%
Calories 560kcal 68kcal 25%
Magnesium 121mg 26mg 23%
Vitamin E 2.86mg 0.07mg 19%
Zinc 2.2mg 0.62mg 14%
Vitamin A 26µg 130µg 12%
Vitamin B3 1.3mg 3.025mg 11%
Vitamin C 5.6mg 0mg 6%
Carbs 27.17g 11.67g 5%
Vitamin B5 0.52mg 0.317mg 4%
Vitamin B2 0.16mg 0.215mg 4%
Selenium 7µg 5µg 4%
Starch 1.67g 10.37g 4%
Calcium 105mg 80mg 3%
Sodium 1mg 49mg 2%
Folate 51µg 44µg 2%
Choline 4.7mg 1%
Net carbs 16.57g 9.97g N/A
Sugar 7.66g 0.46g N/A
Vitamin K 0.4µg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.251mg 0.04mg 0%
Threonine 0.684mg 0.083mg 0%
Isoleucine 0.917mg 0.105mg 0%
Leucine 1.604mg 0.2mg 0%
Lysine 1.138mg 0.135mg 0%
Methionine 0.36mg 0.04mg 0%
Phenylalanine 1.092mg 0.13mg 0%
Valine 1.249mg 0.151mg 0%
Histidine 0.512mg 0.057mg 0%
Fructose 0.24g 0g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

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

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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%
Pistachio
26%
Oatmeal
Minerals Daily Need Coverage Score
125%
Pistachio
45%
Oatmeal

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 48mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 7.2g)
Which food is lower in Saturated fat?
Oatmeal
Oatmeal is lower in Saturated fat (difference - 5.681g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $2.6)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.