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  6. Pistachio vs. Pomegranate

Pistachio vs. Pomegranate — In-Depth Nutrition Comparison

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What are the differences between pistachios and pomegranate?

  • Pistachios are richer than pomegranate in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
  • Pistachios' daily need coverage for copper is 127% more.
  • Pistachios have 49 times more saturated fat than pomegranate. While pistachios have 5.907g of saturated fat, pomegranate has only 0.12g.

We used Nuts, pistachio nuts, raw and Pomegranates, raw types in this article.

Infographic

Pistachio vs Pomegranate 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" 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +908.3%
Contains more CalciumCalcium +950%
Contains more PotassiumPotassium +334.3%
Contains more IronIron +1206.7%
Contains more CopperCopper +722.8%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +1261.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +908.4%
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%
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +376.7%
Contains more Vitamin B1Vitamin B1 +1198.5%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B3Vitamin B3 +343.7%
Contains more Vitamin B5Vitamin B5 +37.9%
Contains more Vitamin B6Vitamin B6 +2166.7%
Contains more FolateFolate +34.2%
Contains more Vitamin CVitamin C +82.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Pomegranate DV% diff.
Copper 1.3mg 0.158mg 127%
Vitamin B6 1.7mg 0.075mg 125%
Polyunsaturated fat 14.38g 0.079g 95%
Fats 45.32g 1.17g 68%
Vitamin B1 0.87mg 0.067mg 67%
Phosphorus 490mg 36mg 65%
Monounsaturated fat 23.257g 0.093g 58%
Manganese 1.2mg 0.119mg 47%
Iron 3.92mg 0.3mg 45%
Protein 20.16g 1.67g 37%
Saturated fat 5.907g 0.12g 26%
Magnesium 121mg 12mg 26%
Fiber 10.6g 4g 26%
Calories 560kcal 83kcal 24%
Potassium 1025mg 236mg 23%
Zinc 2.2mg 0.35mg 17%
Vitamin E 2.86mg 0.6mg 15%
Vitamin K 16.4µg 14%
Selenium 7µg 0.5µg 12%
Calcium 105mg 10mg 10%
Vitamin B2 0.16mg 0.053mg 8%
Vitamin B3 1.3mg 0.293mg 6%
Vitamin C 5.6mg 10.2mg 5%
Vitamin A 26µg 0µg 3%
Carbs 27.17g 18.7g 3%
Vitamin B5 0.52mg 0.377mg 3%
Folate 51µg 38µg 3%
Starch 1.67g 1%
Choline 7.6mg 1%
Net carbs 16.57g 14.7g N/A
Sugar 7.66g 13.67g N/A
Sodium 1mg 3mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1107.2%
Contains more FatsFats +3773.5%
Contains more CarbsCarbs +45.3%
Contains more OtherOther +462.3%
Contains more WaterWater +1683.3%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +24907.5%
Contains more Poly. FatPolyunsaturated fat +18102.5%
Contains less Sat. FatSaturated fat -98%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.