Pistachio vs. Oats — In-Depth Nutrition Comparison

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How are pistachios and oats different?

Pistachios are higher in vitamin B6, copper, fats, and potassium; however, oats are richer in manganese, vitamin B5, zinc, magnesium, and carbs.
Daily need coverage for manganese for oats is 162% higher.
Pistachios contain 14 times more vitamin B6 than oats. While pistachios contain 1.7mg of vitamin B6, oats contain only 0.119mg.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
Omega-6 (Linoleic acid)	14.091g		83%
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%