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Pistachio vs. Provolone — In-Depth Nutrition Comparison

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What are the main differences between pistachios and provolone?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, manganese, iron, and fiber, yet provolone is richer in calcium and vitamin B12.
  • Pistachios' daily need coverage for copper is 142% higher.
  • Pistachios contain less saturated fat.

We used Nuts, pistachio nuts, raw and Cheese, provolone types in this comparison.

Infographic

Pistachio vs Provolone 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 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
Contains more MagnesiumMagnesium +332.1%
Contains more PotassiumPotassium +642.8%
Contains more IronIron +653.8%
Contains more CopperCopper +4900%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +11900%
Contains more CalciumCalcium +620%
Contains more ZincZinc +46.8%
Contains more SeleniumSelenium +107.1%
~equal in Phosphorus ~496mg

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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1143.5%
Contains more Vitamin B1Vitamin B1 +4478.9%
Contains more Vitamin B3Vitamin B3 +733.3%
Contains more Vitamin B6Vitamin B6 +2228.8%
Contains more FolateFolate +410%
Contains more Vitamin AVitamin A +807.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.476mg

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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
Contains more FatsFats +70.2%
Contains more CarbsCarbs +1169.6%
Contains more ProteinProtein +26.9%
Contains more WaterWater +837.1%
Contains more OtherOther +58.1%

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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +214.6%
Contains more Poly. FatPolyunsaturated fat +1770%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Provolone DV% diff.
Copper 1.3mg 0.026mg 142%
Vitamin B6 1.7mg 0.073mg 125%
Polyunsaturated fat 14.38g 0.769g 91%
Vitamin B1 0.87mg 0.019mg 71%
Calcium 105mg 756mg 65%
Vitamin B12 0µg 1.46µg 61%
Manganese 1.2mg 0.01mg 52%
Saturated fat 5.907g 17.078g 51%
Iron 3.92mg 0.52mg 43%
Fiber 10.6g 0g 42%
Monounsaturated fat 23.257g 7.393g 40%
Sodium 1mg 876mg 38%
Fats 45.32g 26.62g 29%
Potassium 1025mg 138mg 26%
Cholesterol 0mg 69mg 23%
Vitamin A 26µg 236µg 23%
Magnesium 121mg 28mg 22%
Vitamin E 2.86mg 0.23mg 18%
Selenium 7µg 14.5µg 14%
Vitamin B2 0.16mg 0.321mg 12%
Protein 20.16g 25.58g 11%
Folate 51µg 10µg 10%
Calories 560kcal 351kcal 10%
Zinc 2.2mg 3.23mg 9%
Carbs 27.17g 2.14g 8%
Vitamin B3 1.3mg 0.156mg 7%
Vitamin C 5.6mg 0mg 6%
Vitamin D 0IU 20IU 3%
Choline 15.4mg 3%
Vitamin D 0µg 0.5µg 3%
Vitamin K 2.2µg 2%
Vitamin B5 0.52mg 0.476mg 1%
Starch 1.67g 1%
Phosphorus 490mg 496mg 1%
Net carbs 16.57g 2.14g N/A
Sugar 7.66g 0.56g N/A
Tryptophan 0.251mg 0.345mg 0%
Threonine 0.684mg 0.982mg 0%
Isoleucine 0.917mg 1.091mg 0%
Leucine 1.604mg 2.297mg 0%
Lysine 1.138mg 2.646mg 0%
Methionine 0.36mg 0.686mg 0%
Phenylalanine 1.092mg 1.287mg 0%
Valine 1.249mg 1.64mg 0%
Histidine 0.512mg 1.115mg 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 Provolone
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
32%
Provolone
Minerals Daily Need Coverage Score
125%
Pistachio
78%
Provolone

Comparison summary

Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 7.1g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 1)
Which food is cheaper?
Provolone
Provolone is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 875mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 11.171g)
Which food is richer in minerals?
?
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.
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.