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  6. Pistachio vs. Raisin

Pistachio vs. Raisin — In-Depth Nutrition Comparison

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How are Pistachio and Raisin different?

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Fiber, Iron, Magnesium, and Vitamin E than Raisin.
  • Daily need coverage for Vitamin B6 from Pistachio is 117% higher.
  • Pistachio contains 102 times more Saturated Fat than Raisin. While Pistachio contains 5.907g of Saturated Fat, Raisin contains only 0.058g.

Nuts, pistachio nuts, raw and Raisins, seedless are the varieties used in this article.

Infographic

Pistachio vs Raisin infographic
Infographic link

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.
Pistachio
Pistachio
10
:
0
Raisin
Raisin
Contains more Calcium +110%
Contains more Iron +108.5%
Contains more Magnesium +278.1%
Contains more Phosphorus +385.1%
Contains more Potassium +36.8%
Contains less Sodium -90.9%
Contains more Zinc +900%
Contains more Copper +308.8%
Contains more Manganese +301.3%
Contains more Selenium +1066.7%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Calcium +110%
Contains more Iron +108.5%
Contains more Magnesium +278.1%
Contains more Phosphorus +385.1%
Contains more Potassium +36.8%
Contains less Sodium -90.9%
Contains more Zinc +900%
Contains more Copper +308.8%
Contains more Manganese +301.3%
Contains more Selenium +1066.7%

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.
Pistachio
Pistachio
9
:
1
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +2283.3%
Contains more Vitamin C +143.5%
Contains more Vitamin B1 +720.8%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +69.7%
Contains more Vitamin B5 +447.4%
Contains more Vitamin B6 +877%
Contains more Folate +920%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +2283.3%
Contains more Vitamin C +143.5%
Contains more Vitamin B1 +720.8%
Contains more Vitamin B2 +28%
Contains more Vitamin B3 +69.7%
Contains more Vitamin B5 +447.4%
Contains more Vitamin B6 +877%
Contains more Folate +920%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Raisin
Raisin
Contains more Protein +556.7%
Contains more Fats +9752.2%
Contains more Other +60.2%
Contains more Carbs +191.4%
Contains more Water +253.1%
Pistachio
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
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +556.7%
Contains more Fats +9752.2%
Contains more Other +60.2%
Contains more Carbs +191.4%
Contains more Water +253.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Raisin
Raisin
Contains more Monounsaturated Fat +45502%
Contains more Polyunsaturated fat +38764.9%
Contains less Saturated Fat -99%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +45502%
Contains more Polyunsaturated fat +38764.9%
Contains less Saturated Fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
3
Raisin
Raisin
Contains more Sucrose +1426.7%
Contains more Maltose +∞%
Contains more Starch +61.7%
Contains more Glucose +8571.9%
Contains more Fructose +12266.7%
Pistachio
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1426.7%
Contains more Maltose +∞%
Contains more Starch +61.7%
Contains more Glucose +8571.9%
Contains more Fructose +12266.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Raisin Opinion
Net carbs 16.57g 75.48g Raisin
Protein 20.16g 3.07g Pistachio
Fats 45.32g 0.46g Pistachio
Carbs 27.17g 79.18g Raisin
Calories 560kcal 299kcal Pistachio
Starch 1.67g 2.7g Raisin
Fructose 0.24g 29.68g Raisin
Sugar 7.66g 59.19g Pistachio
Fiber 10.6g 3.7g Pistachio
Calcium 105mg 50mg Pistachio
Iron 3.92mg 1.88mg Pistachio
Magnesium 121mg 32mg Pistachio
Phosphorus 490mg 101mg Pistachio
Potassium 1025mg 749mg Pistachio
Sodium 1mg 11mg Pistachio
Zinc 2.2mg 0.22mg Pistachio
Copper 1.3mg 0.318mg Pistachio
Manganese 1.2mg 0.299mg Pistachio
Selenium 7µg 0.6µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.12mg Pistachio
Vitamin C 5.6mg 2.3mg Pistachio
Vitamin B1 0.87mg 0.106mg Pistachio
Vitamin B2 0.16mg 0.125mg Pistachio
Vitamin B3 1.3mg 0.766mg Pistachio
Vitamin B5 0.52mg 0.095mg Pistachio
Vitamin B6 1.7mg 0.174mg Pistachio
Folate 51µg 5µg Pistachio
Vitamin K 3.5µg Raisin
Tryptophan 0.251mg 0.05mg Pistachio
Threonine 0.684mg 0.077mg Pistachio
Isoleucine 0.917mg 0.057mg Pistachio
Leucine 1.604mg 0.096mg Pistachio
Lysine 1.138mg 0.084mg Pistachio
Methionine 0.36mg 0.021mg Pistachio
Phenylalanine 1.092mg 0.065mg Pistachio
Valine 1.249mg 0.083mg Pistachio
Histidine 0.512mg 0.072mg Pistachio
Saturated Fat 5.907g 0.058g Raisin
Monounsaturated Fat 23.257g 0.051g Pistachio
Polyunsaturated fat 14.38g 0.037g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
71%
Pistachio
12%
Raisin
Minerals Daily Need Coverage Score
125%
Pistachio
37%
Raisin

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 5.849g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1.6)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 51.53g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.