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Pistachio vs. Porridge — In-Depth Nutrition Comparison

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The main differences between pistachios and porridge

  • Porridge contains less copper, vitamin B6, vitamin B1, phosphorus, manganese, fiber, potassium, magnesium, and vitamin E than pistachios.
  • Daily need coverage for copper for pistachios is 140% higher.
  • Porridge is lower in saturated fat.
  • Porridge has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Pistachio vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +2320%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +6306.3%
Contains more CopperCopper +3150%
Contains more ZincZinc +1592.3%
Contains more PhosphorusPhosphorus +3166.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +150%
~equal in Iron ~3.74mg

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14200%
Contains more Vitamin B1Vitamin B1 +1481.8%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B5Vitamin B5 +632.4%
Contains more Vitamin B6Vitamin B6 +12976.9%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Porridge DV% diff.
Copper 1.3mg 0.04mg 140%
Vitamin B6 1.7mg 0.013mg 130%
Polyunsaturated fat 14.38g 0.114g 95%
Fats 45.32g 0.21g 69%
Vitamin B1 0.87mg 0.055mg 68%
Phosphorus 490mg 15mg 68%
Monounsaturated fat 23.257g 0.028g 58%
Manganese 1.2mg 0mg 52%
Fiber 10.6g 0.5g 40%
Protein 20.16g 1.44g 37%
Potassium 1025mg 16mg 30%
Magnesium 121mg 5mg 28%
Saturated fat 5.907g 0.033g 27%
Calories 560kcal 50kcal 26%
Vitamin E 2.86mg 0.02mg 19%
Zinc 2.2mg 0.13mg 19%
Folate 51µg 12µg 10%
Vitamin B2 0.16mg 0.025mg 10%
Vitamin B5 0.52mg 0.071mg 9%
Selenium 7µg 2.8µg 8%
Carbs 27.17g 10.52g 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B3 1.3mg 0.52mg 5%
Vitamin A 26µg 0µg 3%
Iron 3.92mg 3.74mg 2%
Calcium 105mg 87mg 2%
Starch 1.67g 1%
Net carbs 16.57g 10.02g N/A
Sugar 7.66g 0.03g N/A
Sodium 1mg 6mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.251mg 0.02mg 0%
Threonine 0.684mg 0.045mg 0%
Isoleucine 0.917mg 0.063mg 0%
Leucine 1.604mg 0.11mg 0%
Lysine 1.138mg 0.037mg 0%
Methionine 0.36mg 0.027mg 0%
Phenylalanine 1.092mg 0.078mg 0%
Valine 1.249mg 0.07mg 0%
Histidine 0.512mg 0.033mg 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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1300%
Contains more FatsFats +21481%
Contains more CarbsCarbs +158.3%
Contains more OtherOther +1254.5%
Contains more WaterWater +1904.8%

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
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated fat +82960.7%
Contains more Poly. FatPolyunsaturated fat +12514%
Contains less Sat. FatSaturated fat -99.4%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.