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Pistachio vs. Saffron — In-Depth Nutrition Comparison

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How are pistachios and saffron different?

  • Pistachios are richer in copper, vitamin B1, vitamin B6, phosphorus, and fiber, while saffron is higher in manganese, iron, vitamin C, and magnesium.
  • Saffron covers your daily need for manganese, 1183% more than pistachios.
  • Pistachios contain 8 times more vitamin B1 than saffron. Pistachios contain 0.87mg of vitamin B1, while saffron contains 0.115mg.
  • Saffron is lower in saturated fat.
  • Saffron has a higher glycemic index (70) than pistachios (28).

Nuts, pistachio nuts, raw and Spices, saffron types were used in this article.

Infographic

Pistachio vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more CopperCopper +296.3%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +118.2%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +183.2%
Contains more ManganeseManganese +2267.3%
~equal in Calcium ~111mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +656.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +68.3%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more FolateFolate +82.4%
~equal in Vitamin A ~27µg
~equal in Vitamin D ~0µg
~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
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +76.4%
Contains more FatsFats +674.7%
Contains more CarbsCarbs +140.6%
Contains more WaterWater +172.3%
Contains more OtherOther +82.9%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +5321.2%
Contains more Poly. FatPolyunsaturated fat +595.7%
Contains less Sat. FatSaturated fat -73.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Saffron
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 Saffron DV% diff.
Manganese 1.2mg 28.408mg 1183%
Copper 1.3mg 0.328mg 108%
Iron 3.92mg 11.1mg 90%
Vitamin C 5.6mg 80.8mg 84%
Polyunsaturated fat 14.38g 2.067g 82%
Vitamin B1 0.87mg 0.115mg 63%
Fats 45.32g 5.85g 61%
Monounsaturated fat 23.257g 0.429g 57%
Vitamin B6 1.7mg 1.01mg 53%
Magnesium 121mg 264mg 34%
Phosphorus 490mg 252mg 34%
Fiber 10.6g 3.9g 27%
Potassium 1025mg 1724mg 21%
Saturated fat 5.907g 1.586g 20%
Vitamin E 2.86mg 19%
Protein 20.16g 11.43g 17%
Calories 560kcal 310kcal 13%
Carbs 27.17g 65.37g 13%
Folate 51µg 93µg 11%
Zinc 2.2mg 1.09mg 10%
Vitamin B5 0.52mg 10%
Vitamin B2 0.16mg 0.267mg 8%
Sodium 1mg 148mg 6%
Selenium 7µg 5.6µg 3%
Starch 1.67g 1%
Vitamin B3 1.3mg 1.46mg 1%
Calcium 105mg 111mg 1%
Net carbs 16.57g 61.47g N/A
Sugar 7.66g N/A
Vitamin A 26µg 27µg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - DPA 0g 0.006g N/A
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 Saffron
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
54%
Saffron
Minerals Daily Need Coverage Score
125%
Pistachio
479%
Saffron

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 4.321g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $0.4)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 147mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 42)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.