Pistachio vs. Oats — In-Depth Nutrition Comparison

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How are pistachios and oats different?

Pistachios are higher in vitamin B6, copper, potassium, and vitamin A; however, oats are richer in manganese, vitamin B5, zinc, magnesium, and iron.
Daily need coverage for manganese for oats is 162% higher.
Oats have less saturated fat.
Pistachios have a lower glycemic index (28) than oats (59).

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.

Pistachio

Oats

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%

~equal in Phosphorus ~523mg

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.

Pistachio

Oats

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

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~56µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	1.2mg	4.916mg	162%
Vitamin B6	1.7mg	0.119mg	122%
Polyunsaturated fat	14.38g	2.535g	79%
Copper	1.3mg	0.626mg	75%
Fats	45.32g	6.9g	59%
Monounsaturated fat	23.257g	2.178g	53%
Saturated fat	5.907g	1.217g	21%
Vitamin E	2.86mg		19%
Potassium	1025mg	429mg	18%
Vitamin B5	0.52mg	1.349mg	17%
Zinc	2.2mg	3.97mg	16%
Carbs	27.17g	66.27g	13%
Magnesium	121mg	177mg	13%
Selenium	7µg		13%
Iron	3.92mg	4.72mg	10%
Calories	560kcal	389kcal	9%
Vitamin B1	0.87mg	0.763mg	9%
Protein	20.16g	16.89g	7%
Vitamin C	5.6mg	0mg	6%
Calcium	105mg	54mg	5%
Phosphorus	490mg	523mg	5%
Vitamin A	26µg	0µg	3%
Vitamin B2	0.16mg	0.139mg	2%
Vitamin B3	1.3mg	0.961mg	2%
Starch	1.67g		1%
Folate	51µg	56µg	1%
Protein per 100 calories	3.6g	4.3g	N/A
Calories per 10 g protein	278kcal	230kcal	N/A
Weight per 100 calories	18g	26g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.9	N/A
Net carbs	16.57g	55.67g	N/A
Sugar	7.66g		N/A
Fiber	10.6g	10.6g	0%
Sodium	1mg	2mg	0%
Tryptophan	0.251mg	0.234mg	0%
Threonine	0.684mg	0.575mg	0%
Isoleucine	0.917mg	0.694mg	0%
Leucine	1.604mg	1.284mg	0%
Lysine	1.138mg	0.701mg	0%
Methionine	0.36mg	0.312mg	0%
Phenylalanine	1.092mg	0.895mg	0%
Valine	1.249mg	0.937mg	0%
Histidine	0.512mg	0.405mg	0%
Fructose	0.24g		0%
Omega-6 - Linoleic acid	14.091g		N/A