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Pistachio vs Pecan - In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Pecan

  • Pistachio has more Vitamin B6, Phosphorus, Potassium, Vitamin B1, Iron, Copper, Vitamin E , and Folate, while Pecan has more Manganese, and Zinc.
  • Pecan covers your daily need of Manganese 143% more than Pistachio.
  • Pistachio contains 8 times more Vitamin B6 than Pecan. While Pistachio contains 1.7mg of Vitamin B6, Pecan contains only 0.21mg.

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

Infographic

Pistachio vs Pecan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Contains less Sodium -100%
Contains more Zinc +105.9%
Equal in Magnesium - 121
Equal in Copper - 1.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Contains less Sodium -100%
Contains more Zinc +105.9%
Equal in Magnesium - 121
Equal in Copper - 1.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Pecan
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +709.5%
Contains more Folate +131.8%
Contains more Vitamin B5 +66%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +709.5%
Contains more Folate +131.8%
Contains more Vitamin B5 +66%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Pecan
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Pecan Opinion
Net carbs 16.57g 4.26g Pistachio
Protein 20.16g 9.17g Pistachio
Fats 45.32g 71.97g Pecan
Carbs 27.17g 13.86g Pistachio
Calories 560kcal 691kcal Pecan
Starch 1.67g 0.46g Pistachio
Fructose 0.24g 0.04g Pistachio
Sugar 7.66g 3.97g Pecan
Fiber 10.6g 9.6g Pistachio
Calcium 105mg 70mg Pistachio
Iron 3.92mg 2.53mg Pistachio
Magnesium 121mg 121mg
Phosphorus 490mg 277mg Pistachio
Potassium 1025mg 410mg Pistachio
Sodium 1mg 0mg Pecan
Zinc 2.2mg 4.53mg Pecan
Copper 1.3mg 1.2mg Pistachio
Vitamin A 516IU 56IU Pistachio
Vitamin E 2.86mg 1.4mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 1.1mg Pistachio
Vitamin B1 0.87mg 0.66mg Pistachio
Vitamin B2 0.16mg 0.13mg Pistachio
Vitamin B3 1.3mg 1.167mg Pistachio
Vitamin B5 0.52mg 0.863mg Pecan
Vitamin B6 1.7mg 0.21mg Pistachio
Folate 51µg 22µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg 3.5µg Pecan
Tryptophan 0.251mg 0.093mg Pistachio
Threonine 0.684mg 0.306mg Pistachio
Isoleucine 0.917mg 0.336mg Pistachio
Leucine 1.604mg 0.598mg Pistachio
Lysine 1.138mg 0.287mg Pistachio
Methionine 0.36mg 0.183mg Pistachio
Phenylalanine 1.092mg 0.426mg Pistachio
Valine 1.249mg 0.411mg Pistachio
Histidine 0.512mg 0.262mg Pistachio
Cholesterol 0mg 0mg
Trans Fat 0g g Pecan
Saturated Fat 5.907g 6.18g Pistachio
Monounsaturated Fat 23.257g 40.801g Pecan
Polyunsaturated fat 14.38g 21.614g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
31
Pecan
Mineral Summary Score
132
Pistachio
110
Pecan

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
55%
Pecan
Carbohydrates
27%
Pistachio
14%
Pecan
Fats
209%
Pistachio
332%
Pecan

Comparison summary

Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 0.273g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.