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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.

Infographic

Pistachio vs Oat infographic
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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.
:
5
Oat
Contains more Calcium +94.4%
Contains more Potassium +138.9%
Contains less Sodium -50%
Contains more Copper +107.7%
Contains more Iron +20.4%
Contains more Magnesium +46.3%
Contains more Zinc +80.5%
Contains more Manganese +309.7%
Equal in Phosphorus - 523
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 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Calcium +94.4%
Contains more Potassium +138.9%
Contains less Sodium -50%
Contains more Copper +107.7%
Contains more Iron +20.4%
Contains more Magnesium +46.3%
Contains more Zinc +80.5%
Contains more Manganese +309.7%
Equal in Phosphorus - 523

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.
:
2
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +1328.6%
Contains more Vitamin B5 +159.4%
Equal in Folate - 56
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% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +1328.6%
Contains more Vitamin B5 +159.4%
Equal in Folate - 56

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Oat
Contains more Protein +19.4%
Contains more Fats +556.8%
Contains more Other +73.3%
Contains more Carbs +143.9%
Contains more Water +88.1%
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% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +19.4%
Contains more Fats +556.8%
Contains more Other +73.3%
Contains more Carbs +143.9%
Contains more Water +88.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Oat
Contains more Monounsaturated Fat +967.8%
Contains more Polyunsaturated fat +467.3%
Contains less Saturated Fat -79.4%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains more Monounsaturated Fat +967.8%
Contains more Polyunsaturated fat +467.3%
Contains less Saturated 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.
Pistachio Oat
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pistachio Oat Opinion
Net carbs 16.57g 55.67g Oat
Protein 20.16g 16.89g Pistachio
Fats 45.32g 6.9g Pistachio
Carbs 27.17g 66.27g Oat
Calories 560kcal 389kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Oat
Fiber 10.6g 10.6g
Calcium 105mg 54mg Pistachio
Iron 3.92mg 4.72mg Oat
Magnesium 121mg 177mg Oat
Phosphorus 490mg 523mg Oat
Potassium 1025mg 429mg Pistachio
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 3.97mg Oat
Copper 1.3mg 0.626mg Pistachio
Manganese 1.2mg 4.916mg Oat
Selenium 7µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.763mg Pistachio
Vitamin B2 0.16mg 0.139mg Pistachio
Vitamin B3 1.3mg 0.961mg Pistachio
Vitamin B5 0.52mg 1.349mg Oat
Vitamin B6 1.7mg 0.119mg Pistachio
Folate 51µg 56µg Oat
Tryptophan 0.251mg 0.234mg Pistachio
Threonine 0.684mg 0.575mg Pistachio
Isoleucine 0.917mg 0.694mg Pistachio
Leucine 1.604mg 1.284mg Pistachio
Lysine 1.138mg 0.701mg Pistachio
Methionine 0.36mg 0.312mg Pistachio
Phenylalanine 1.092mg 0.895mg Pistachio
Valine 1.249mg 0.937mg Pistachio
Histidine 0.512mg 0.405mg Pistachio
Saturated Fat 5.907g 1.217g Oat
Monounsaturated Fat 23.257g 2.178g Pistachio
Polyunsaturated fat 14.38g 2.535g 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 Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Pistachio
30%
Oat
Minerals Daily Need Coverage Score
125%
Pistachio
154%
Oat

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 4.69g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.