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Pistachio vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between pistachios and pork

  • Pistachios have more copper, vitamin B6, manganese, fiber, iron, and phosphorus, while pork has more selenium, vitamin B12, and vitamin B3.
  • Pistachios cover your daily need for copper, 136% more than pork.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of pistachios is 28.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Pistachio vs Pork 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%
Pork
Pork
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +332.1%
Contains more CalciumCalcium +452.6%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +350.6%
Contains more CopperCopper +1680.8%
Contains more PhosphorusPhosphorus +99.2%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +13233.3%
Contains more SeleniumSelenium +547.1%
~equal in Zinc ~2.39mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Pork
Pork
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +886.2%
Contains more Vitamin B6Vitamin B6 +266.4%
Contains more FolateFolate +920%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B3Vitamin B3 +287.5%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.877mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Pork DV% diff.
Copper 1.3mg 0.073mg 136%
Vitamin B6 1.7mg 0.464mg 95%
Polyunsaturated fat 14.38g 1.2g 88%
Selenium 7µg 45.3µg 70%
Manganese 1.2mg 0.009mg 52%
Fats 45.32g 13.92g 48%
Monounsaturated fat 23.257g 6.19g 43%
Fiber 10.6g 0g 42%
Iron 3.92mg 0.87mg 38%
Phosphorus 490mg 246mg 35%
Vitamin B12 0µg 0.7µg 29%
Cholesterol 0mg 80mg 27%
Vitamin B3 1.3mg 5.037mg 23%
Magnesium 121mg 28mg 22%
Potassium 1025mg 423mg 18%
Vitamin E 2.86mg 0.29mg 17%
Choline 93.9mg 17%
Calories 560kcal 242kcal 16%
Protein 20.16g 27.32g 14%
Vitamin B2 0.16mg 0.321mg 12%
Folate 51µg 5µg 12%
Carbs 27.17g 0g 9%
Calcium 105mg 19mg 9%
Vitamin D* 0 IU 53 IU 7%
Vitamin D 0µg 1.3µg 7%
Vitamin C 5.6mg 0.6mg 6%
Vitamin B5 0.52mg 0.698mg 4%
Sodium 1mg 62mg 3%
Vitamin A 26µg 2µg 3%
Saturated fat 5.907g 5.23g 3%
Zinc 2.2mg 2.39mg 2%
Starch 1.67g 1%
Vitamin B1 0.87mg 0.877mg 1%
Protein per 100 calories 3.6g 11g N/A
Calories per 10 g protein 278kcal 89kcal N/A
Weight per 100 calories 18g 41g N/A
Unsaturated / Saturated Fat ratio 6.4 1.4 N/A
Net carbs 16.57g 0g N/A
Sugar 7.66g 0g N/A
Tryptophan 0.251mg 0.338mg 0%
Threonine 0.684mg 1.234mg 0%
Isoleucine 0.917mg 1.26mg 0%
Leucine 1.604mg 2.177mg 0%
Lysine 1.138mg 2.446mg 0%
Methionine 0.36mg 0.712mg 0%
Phenylalanine 1.092mg 1.086mg 0%
Valine 1.249mg 1.473mg 0%
Histidine 0.512mg 1.067mg 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
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +225.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +234.8%
Contains more ProteinProtein +35.5%
Contains more WaterWater +1224.3%

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
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated fat +275.7%
Contains more Poly. FatPolyunsaturated fat +1098.3%
Contains less Sat. FatSaturated fat -11.5%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.