Pistachio vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between pistachios and potatoes
- The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and vitamin E in pistachios is higher than in potatoes.
- Pistachios cover your daily need for copper, 132% more than potatoes.
- Pistachios contain 286 times more vitamin E than potatoes. While pistachios contain 2.86mg of vitamin E, potatoes contain only 0.01mg.
- The amount of saturated fat in potatoes is lower.
- Pistachios have a lower glycemic index. The glycemic index of pistachios is 28, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Potatoes, flesh, and skin, raw.
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.
| Contains more MagnesiumMagnesium | +426.1% |
| Contains more CalciumCalcium | +775% |
| Contains more PotassiumPotassium | +141.2% |
| Contains more IronIron | +384% |
| Contains more CopperCopper | +1081.8% |
| Contains more ZincZinc | +633.3% |
| Contains more PhosphorusPhosphorus | +759.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +500% |
| Contains more SeleniumSelenium | +1650% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +28500% |
| Contains more Vitamin B1Vitamin B1 | +974.1% |
| Contains more Vitamin B2Vitamin B2 | +400% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin B5Vitamin B5 | +76.3% |
| Contains more Vitamin B6Vitamin B6 | +470.5% |
| Contains more FolateFolate | +240% |
| Contains more Vitamin CVitamin C | +251.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.3mg | 0.11mg | 132% |
| Vitamin B6 | 1.7mg | 0.298mg | 108% |
| Polyunsaturated fat | 14.38g | 0.042g | 96% |
| Fats | 45.32g | 0.09g | 70% |
| Vitamin B1 | 0.87mg | 0.081mg | 66% |
| Phosphorus | 490mg | 57mg | 62% |
| Monounsaturated fat | 23.257g | 0.002g | 58% |
| Manganese | 1.2mg | 0.2mg | 43% |
| Iron | 3.92mg | 0.81mg | 39% |
| Protein | 20.16g | 2.05g | 36% |
| Fiber | 10.6g | 2.1g | 34% |
| Saturated fat | 5.907g | 0.025g | 27% |
| Calories | 560kcal | 77kcal | 24% |
| Magnesium | 121mg | 23mg | 23% |
| Vitamin E | 2.86mg | 0.01mg | 19% |
| Potassium | 1025mg | 425mg | 18% |
| Zinc | 2.2mg | 0.3mg | 17% |
| Vitamin C | 5.6mg | 19.7mg | 16% |
| Selenium | 7µg | 0.4µg | 12% |
| Vitamin B2 | 0.16mg | 0.032mg | 10% |
| Folate | 51µg | 15µg | 9% |
| Calcium | 105mg | 12mg | 9% |
| Starch | 1.67g | 15.29g | 6% |
| Vitamin B5 | 0.52mg | 0.295mg | 5% |
| Carbs | 27.17g | 17.49g | 3% |
| Vitamin A | 26µg | 0µg | 3% |
| Choline | 12.1mg | 2% | |
| Vitamin K | 2µg | 2% | |
| Vitamin B3 | 1.3mg | 1.061mg | 1% |
| Net carbs | 16.57g | 15.39g | N/A |
| Sugar | 7.66g | 0.82g | N/A |
| Sodium | 1mg | 6mg | 0% |
| Tryptophan | 0.251mg | 0.021mg | 0% |
| Threonine | 0.684mg | 0.067mg | 0% |
| Isoleucine | 0.917mg | 0.066mg | 0% |
| Leucine | 1.604mg | 0.098mg | 0% |
| Lysine | 1.138mg | 0.107mg | 0% |
| Methionine | 0.36mg | 0.032mg | 0% |
| Phenylalanine | 1.092mg | 0.081mg | 0% |
| Valine | 1.249mg | 0.103mg | 0% |
| Histidine | 0.512mg | 0.035mg | 0% |
| Fructose | 0.24g | 0.26g | 0% |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +883.4% |
| Contains more FatsFats | +50255.6% |
| Contains more CarbsCarbs | +55.3% |
| Contains more OtherOther | +166.1% |
| Contains more WaterWater | +1713.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1162750% |
| Contains more Poly. FatPolyunsaturated fat | +34138.1% |
| Contains less Sat. FatSaturated fat | -99.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3941.2% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +815.6% |
~equal in
Glucose
~0.31g
~equal in
Fructose
~0.26g
~equal in
Lactose
~0g
~equal in
Galactose
~0g