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Pistachio vs. Potato salad — In-Depth Nutrition Comparison

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A recap on differences between pistachios and potato salad

  • Potato salad has less copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium.
  • Pistachios cover your daily copper needs 131% more than potato salad.
  • Potato salad contains 12 times less vitamin B6 than pistachios. Pistachios contain 1.7mg of vitamin B6, while potato salad contains 0.141mg.
  • Pistachios have less sodium.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Nuts, pistachio nuts, raw and Potato salad, home-prepared.

Infographic

Pistachio vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +452.6%
Contains more PotassiumPotassium +303.5%
Contains more IronIron +503.1%
Contains more CopperCopper +1001.7%
Contains more ZincZinc +609.7%
Contains more PhosphorusPhosphorus +842.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +1088.1%
Contains more SeleniumSelenium +70.7%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1029.9%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B6Vitamin B6 +1105.7%
Contains more FolateFolate +628.6%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin AVitamin A +23.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.534mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +652.2%
Contains more FatsFats +452.7%
Contains more CarbsCarbs +143.2%
Contains more OtherOther +52.8%
Contains more WaterWater +1639.1%

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% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +837.8%
Contains more Poly. FatPolyunsaturated fat +284.8%
Contains less Sat. FatSaturated fat -75.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Potato salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Potato salad DV% diff.
Copper 1.3mg 0.118mg 131%
Vitamin B6 1.7mg 0.141mg 120%
Polyunsaturated fat 14.38g 3.737g 71%
Vitamin B1 0.87mg 0.077mg 66%
Phosphorus 490mg 52mg 63%
Fats 45.32g 8.2g 57%
Monounsaturated fat 23.257g 2.48g 52%
Manganese 1.2mg 0.101mg 48%
Iron 3.92mg 0.65mg 41%
Fiber 10.6g 1.3g 37%
Protein 20.16g 2.68g 35%
Magnesium 121mg 15mg 25%
Cholesterol 0mg 68mg 23%
Sodium 1mg 529mg 23%
Potassium 1025mg 254mg 23%
Calories 560kcal 143kcal 21%
Saturated fat 5.907g 1.429g 20%
Vitamin E 2.86mg 19%
Zinc 2.2mg 0.31mg 17%
Folate 51µg 7µg 11%
Calcium 105mg 19mg 9%
Vitamin B2 0.16mg 0.06mg 8%
Selenium 7µg 4.1µg 5%
Carbs 27.17g 11.17g 5%
Vitamin C 5.6mg 10mg 5%
Vitamin B3 1.3mg 0.89mg 3%
Vitamin A 26µg 32µg 1%
Starch 1.67g 1%
Net carbs 16.57g 9.87g N/A
Sugar 7.66g N/A
Vitamin B5 0.52mg 0.534mg 0%
Tryptophan 0.251mg 0.042mg 0%
Threonine 0.684mg 0.116mg 0%
Isoleucine 0.917mg 0.141mg 0%
Leucine 1.604mg 0.202mg 0%
Lysine 1.138mg 0.171mg 0%
Methionine 0.36mg 0.066mg 0%
Phenylalanine 1.092mg 0.135mg 0%
Valine 1.249mg 0.172mg 0%
Histidine 0.512mg 0.062mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Potato salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Pistachio
13%
Potato salad
Minerals Daily Need Coverage Score
125%
Pistachio
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 4.478g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 528mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.