Pistachio vs. Oat — In-Depth Nutrition Comparison
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How are Pistachio and Oat different?
- Pistachio is higher in Vitamin B6, Copper, Potassium, and Vitamin B1, however, Oat is richer in Manganese, Vitamin B5, Zinc, Magnesium, and Iron.
- Daily need coverage for Manganese from Oat is 162% higher.
- Pistachio contains 14 times more Vitamin B6 than Oat. While Pistachio contains 1.7mg of Vitamin B6, Oat contains only 0.119mg.
- Oat has less Saturated Fat.
Nuts, pistachio nuts, raw and Oats are the varieties used in this article.
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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 | +94.4% |
| Contains more PotassiumPotassium | +138.9% |
| Contains more CopperCopper | +107.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +46.3% |
| Contains more IronIron | +20.4% |
| Contains more ZincZinc | +80.5% |
| Contains more ManganeseManganese | +309.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +14% |
| Contains more Vitamin B2Vitamin B2 | +15.1% |
| Contains more Vitamin B3Vitamin B3 | +35.3% |
| Contains more Vitamin B6Vitamin B6 | +1328.6% |
| Contains more Vitamin B5Vitamin B5 | +159.4% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.4% |
| Contains more FatsFats | +556.8% |
| Contains more OtherOther | +73.3% |
| Contains more CarbsCarbs | +143.9% |
| Contains more WaterWater | +88.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +967.8% |
| Contains more Poly. FatPolyunsaturated fat | +467.3% |
| Contains less Sat. FatSaturated Fat | -79.4% |
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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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 560kcal | 389kcal |
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| Protein | 20.16g | 16.89g |
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| Fats | 45.32g | 6.9g |
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| Vitamin C | 5.6mg | 0mg |
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| Net carbs | 16.57g | 55.67g |
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| Carbs | 27.17g | 66.27g |
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| Magnesium | 121mg | 177mg |
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| Calcium | 105mg | 54mg |
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| Potassium | 1025mg | 429mg |
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| Iron | 3.92mg | 4.72mg |
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| Sugar | 7.66g |
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| Fiber | 10.6g | 10.6g | |
| Copper | 1.3mg | 0.626mg |
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| Zinc | 2.2mg | 3.97mg |
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| Starch | 1.67g |
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| Phosphorus | 490mg | 523mg |
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| Sodium | 1mg | 2mg |
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| Vitamin A | 516IU | 0IU |
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| Vitamin A RAE | 26µg | 0µg |
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| Vitamin E | 2.86mg |
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| Manganese | 1.2mg | 4.916mg |
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| Selenium | 7µg |
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| Vitamin B1 | 0.87mg | 0.763mg |
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| Vitamin B2 | 0.16mg | 0.139mg |
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| Vitamin B3 | 1.3mg | 0.961mg |
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| Vitamin B5 | 0.52mg | 1.349mg |
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| Vitamin B6 | 1.7mg | 0.119mg |
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| Folate | 51µg | 56µg |
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| Saturated Fat | 5.907g | 1.217g |
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| Monounsaturated Fat | 23.257g | 2.178g |
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| Polyunsaturated fat | 14.38g | 2.535g |
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| Tryptophan | 0.251mg | 0.234mg |
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| Threonine | 0.684mg | 0.575mg |
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| Isoleucine | 0.917mg | 0.694mg |
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| Leucine | 1.604mg | 1.284mg |
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| Lysine | 1.138mg | 0.701mg |
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| Methionine | 0.36mg | 0.312mg |
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| Phenylalanine | 1.092mg | 0.895mg |
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| Valine | 1.249mg | 0.937mg |
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| Histidine | 0.512mg | 0.405mg |
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| Fructose | 0.24g |
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| Omega-6 - Linoleic acid | 14.091g |
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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
65%
30%
Minerals Daily Need Coverage Score
125%
154%
Comparison summary
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 4.69g)
Which food is cheaper?
Oat is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.