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  6. Pistachio vs. Onion

Pistachio vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between pistachios and onions

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium in pistachios is higher than in onions.
  • Pistachios cover your daily need for copper, 140% more than onions.
  • Pistachios contain 141 times more saturated fat than onions. While pistachios contain 5.907g of saturated fat, onions contain only 0.042g.
  • Onions have a lower glycemic index. The glycemic index of onions is 15, while the glycemic index of pistachios is 28.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Onions, raw.

Infographic

Pistachio vs Onion 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%
Onion
Onion
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +1110%
Contains more CalciumCalcium +356.5%
Contains more PotassiumPotassium +602.1%
Contains more IronIron +1766.7%
Contains more CopperCopper +3233.3%
Contains more ZincZinc +1194.1%
Contains more PhosphorusPhosphorus +1589.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +830.2%
Contains more SeleniumSelenium +1300%

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%
Onion
Onion
3
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14200%
Contains more Vitamin B1Vitamin B1 +1791.3%
Contains more Vitamin B2Vitamin B2 +492.6%
Contains more Vitamin B3Vitamin B3 +1020.7%
Contains more Vitamin B5Vitamin B5 +322.8%
Contains more Vitamin B6Vitamin B6 +1316.7%
Contains more FolateFolate +168.4%
Contains more Vitamin CVitamin C +32.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Onion DV% diff.
Copper 1.3mg 0.039mg 140%
Vitamin B6 1.7mg 0.12mg 122%
Polyunsaturated fat 14.38g 0.017g 96%
Fats 45.32g 0.1g 70%
Vitamin B1 0.87mg 0.046mg 69%
Phosphorus 490mg 29mg 66%
Monounsaturated fat 23.257g 0.013g 58%
Manganese 1.2mg 0.129mg 47%
Iron 3.92mg 0.21mg 46%
Protein 20.16g 1.1g 38%
Fiber 10.6g 1.7g 36%
Saturated fat 5.907g 0.042g 27%
Calories 560kcal 40kcal 26%
Magnesium 121mg 10mg 26%
Potassium 1025mg 146mg 26%
Vitamin E 2.86mg 0.02mg 19%
Zinc 2.2mg 0.17mg 18%
Selenium 7µg 0.5µg 12%
Vitamin B2 0.16mg 0.027mg 10%
Folate 51µg 19µg 8%
Calcium 105mg 23mg 8%
Vitamin B5 0.52mg 0.123mg 8%
Vitamin B3 1.3mg 0.116mg 7%
Carbs 27.17g 9.34g 6%
Vitamin A 26µg 0µg 3%
Vitamin C 5.6mg 7.4mg 2%
Fructose 0.24g 1.29g 1%
Choline 6.1mg 1%
Starch 1.67g 0g 1%
Net carbs 16.57g 7.64g N/A
Sugar 7.66g 4.24g N/A
Sodium 1mg 4mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.251mg 0.014mg 0%
Threonine 0.684mg 0.021mg 0%
Isoleucine 0.917mg 0.014mg 0%
Leucine 1.604mg 0.025mg 0%
Lysine 1.138mg 0.039mg 0%
Methionine 0.36mg 0.002mg 0%
Phenylalanine 1.092mg 0.025mg 0%
Valine 1.249mg 0.021mg 0%
Histidine 0.512mg 0.014mg 0%
Omega-6 - Linoleic acid 14.091g N/A

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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1732.7%
Contains more FatsFats +45220%
Contains more CarbsCarbs +190.9%
Contains more OtherOther +751.4%
Contains more WaterWater +1939.1%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +178800%
Contains more Poly. FatPolyunsaturated fat +84488.2%
Contains less Sat. FatSaturated fat -99.3%

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
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +593.9%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +515.6%
Contains more FructoseFructose +437.5%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.