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Pistachio vs. Rye — In-Depth Nutrition Comparison

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Summary of differences between pistachios and rye

  • Pistachios have more vitamin B6, copper, vitamin B1, phosphorus, and iron, while rye has more manganese, vitamin B5, vitamin B3, and fiber.
  • Pistachios cover your daily need for vitamin B6, 108% more than rye.
  • Pistachios contain 30 times more saturated fat than rye. While pistachios contain 5.907g of saturated fat, rye contains only 0.197g.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Rye grain.

Infographic

Pistachio vs Rye 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%
Rye
Rye
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +101%
Contains more IronIron +49%
Contains more CopperCopper +254.2%
Contains more PhosphorusPhosphorus +47.6%
Contains less SodiumSodium -50%
Contains more ZincZinc +20.5%
Contains more ManganeseManganese +114.8%
Contains more SeleniumSelenium +98.6%
~equal in Magnesium ~110mg

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%
Rye
Rye
5
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +236.5%
Contains more Vitamin B1Vitamin B1 +175.3%
Contains more Vitamin B6Vitamin B6 +478.2%
Contains more FolateFolate +34.2%
Contains more Vitamin B2Vitamin B2 +56.9%
Contains more Vitamin B3Vitamin B3 +228.5%
Contains more Vitamin B5Vitamin B5 +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Rye
Rye
2
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more ProteinProtein +95%
Contains more FatsFats +2680.4%
Contains more OtherOther +89.8%
Contains more CarbsCarbs +179.2%
Contains more WaterWater +142.6%

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
Rye
Rye
1
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +11081.3%
Contains more Poly. FatPolyunsaturated fat +1774.8%
Contains less Sat. FatSaturated fat -96.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Rye
Rye
0
72% 16% 11%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 0.16 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +867.6%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +118.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Rye DV% diff.
Vitamin B6 1.7mg 0.294mg 108%
Copper 1.3mg 0.367mg 104%
Polyunsaturated fat 14.38g 0.767g 91%
Fats 45.32g 1.63g 67%
Manganese 1.2mg 2.577mg 60%
Monounsaturated fat 23.257g 0.208g 58%
Vitamin B1 0.87mg 0.316mg 46%
Saturated fat 5.907g 0.197g 26%
Phosphorus 490mg 332mg 23%
Protein 20.16g 10.34g 20%
Vitamin B5 0.52mg 1.456mg 19%
Vitamin B3 1.3mg 4.27mg 19%
Fiber 10.6g 15.1g 18%
Carbs 27.17g 75.86g 16%
Iron 3.92mg 2.63mg 16%
Potassium 1025mg 510mg 15%
Vitamin E 2.86mg 0.85mg 13%
Selenium 7µg 13.9µg 13%
Calories 560kcal 338kcal 11%
Calcium 105mg 24mg 8%
Vitamin B2 0.16mg 0.251mg 7%
Vitamin C 5.6mg 0mg 6%
Choline 30.4mg 6%
Vitamin K 5.9µg 5%
Zinc 2.2mg 2.65mg 4%
Magnesium 121mg 110mg 3%
Vitamin A 26µg 1µg 3%
Folate 51µg 38µg 3%
Starch 1.67g 1%
Net carbs 16.57g 60.76g N/A
Sugar 7.66g 0.98g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.251mg 0.108mg 0%
Threonine 0.684mg 0.289mg 0%
Isoleucine 0.917mg 0.208mg 0%
Leucine 1.604mg 0.563mg 0%
Lysine 1.138mg 0.286mg 0%
Methionine 0.36mg 0.153mg 0%
Phenylalanine 1.092mg 0.435mg 0%
Valine 1.249mg 0.317mg 0%
Histidine 0.512mg 0.189mg 0%
Fructose 0.24g 0.11g 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 Rye
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Rye
Minerals Daily Need Coverage Score
125%
Pistachio
98%
Rye

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 6.68g)
Which food is lower in Saturated fat?
Rye
Rye is lower in Saturated fat (difference - 5.71g)
Which food is cheaper?
Rye
Rye is cheaper (difference - $2.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.