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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.

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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
:
2
Pecan
Contains more Iron +54.9%
Contains more Calcium +50%
Contains more Potassium +150%
Contains more Phosphorus +76.9%
Contains more Zinc +105.9%
Contains less Sodium -100%
Equal in Magnesium - 121
Equal in Copper - 1.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +54.9%
Contains more Calcium +50%
Contains more Potassium +150%
Contains more Phosphorus +76.9%
Contains more Zinc +105.9%
Contains less Sodium -100%
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 C +409.1%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
Contains more Vitamin C +409.1%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
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 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 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

Which food is preferable for your diet?

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

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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 - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

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

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.