Pistachio vs. Flax — In-Depth Nutrition Comparison
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Differences between Pistachio and Flax
- Pistachio is higher in Vitamin B6, and Vitamin E , however, Flax is richer in Fiber, Magnesium, Vitamin B1, Manganese, Selenium, Iron, Phosphorus, and Zinc.
- Pistachio's daily need coverage for Vitamin B6 is 94% higher.
- Pistachio has 9 times more Vitamin E than Flax. While Pistachio has 2.86mg of Vitamin E , Flax has only 0.31mg.
The food types used in this comparison are Nuts, pistachio nuts, raw and Seeds, flaxseed.
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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.
Contains
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Potassium
+26.1%
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Sodium
-96.7%
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Calcium
+142.9%
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Iron
+46.2%
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Magnesium
+224%
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Phosphorus
+31%
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Zinc
+97.3%
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Manganese
+106.8%
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Selenium
+262.9%
Equal in Copper - 1.22
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Potassium
+26.1%
Contains
less
Sodium
-96.7%
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Calcium
+142.9%
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Iron
+46.2%
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Magnesium
+224%
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Phosphorus
+31%
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Zinc
+97.3%
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Manganese
+106.8%
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Selenium
+262.9%
Equal in Copper - 1.22
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.
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Vitamin A
+∞%
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Vitamin E
+822.6%
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Vitamin C
+833.3%
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Vitamin B6
+259.4%
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Vitamin B1
+89%
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Vitamin B3
+136.9%
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Vitamin B5
+89.4%
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Folate
+70.6%
Equal in Vitamin B2 - 0.161
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Vitamin A
+∞%
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Vitamin E
+822.6%
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Vitamin C
+833.3%
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Vitamin B6
+259.4%
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Vitamin B1
+89%
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Vitamin B3
+136.9%
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Vitamin B5
+89.4%
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Folate
+70.6%
Equal in Vitamin B2 - 0.161
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+10.2%
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Water
+59.3%
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Other
+24.5%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
Contains
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Protein
+10.2%
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Water
+59.3%
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Other
+24.5%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+209%
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Saturated Fat
-38%
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Polyunsaturated fat
+99.8%
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Monounsaturated Fat
+209%
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Saturated Fat
-38%
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Polyunsaturated fat
+99.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+497.4%
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Fructose
+∞%
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Maltose
+∞%
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Glucose
+25%
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Starch
+∞%
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Sucrose
+497.4%
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Fructose
+∞%
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Maltose
+∞%
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Glucose
+25%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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Lower in Sodium |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sugar |
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Lower in Saturated Fat |
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Rich in minerals |
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Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
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Opinion |
Net carbs | 16.57g | 1.58g |
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Protein | 20.16g | 18.29g |
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Fats | 45.32g | 42.16g |
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Carbs | 27.17g | 28.88g |
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Calories | 560kcal | 534kcal |
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Starch | 1.67g |
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Fructose | 0.24g | 0g |
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Sugar | 7.66g | 1.55g |
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Fiber | 10.6g | 27.3g |
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Calcium | 105mg | 255mg |
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Iron | 3.92mg | 5.73mg |
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Magnesium | 121mg | 392mg |
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Phosphorus | 490mg | 642mg |
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Potassium | 1025mg | 813mg |
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Sodium | 1mg | 30mg |
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Zinc | 2.2mg | 4.34mg |
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Copper | 1.3mg | 1.22mg |
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Manganese | 1.2mg | 2.482mg |
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Selenium | 7µg | 25.4µg |
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Vitamin A | 516IU | 0IU |
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Vitamin A RAE | 26µg | 0µg |
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Vitamin E | 2.86mg | 0.31mg |
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Vitamin C | 5.6mg | 0.6mg |
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Vitamin B1 | 0.87mg | 1.644mg |
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Vitamin B2 | 0.16mg | 0.161mg |
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Vitamin B3 | 1.3mg | 3.08mg |
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Vitamin B5 | 0.52mg | 0.985mg |
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Vitamin B6 | 1.7mg | 0.473mg |
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Folate | 51µg | 87µg |
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Vitamin K | 4.3µg |
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Tryptophan | 0.251mg | 0.297mg |
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Threonine | 0.684mg | 0.766mg |
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Isoleucine | 0.917mg | 0.896mg |
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Leucine | 1.604mg | 1.235mg |
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Lysine | 1.138mg | 0.862mg |
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Methionine | 0.36mg | 0.37mg |
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Phenylalanine | 1.092mg | 0.957mg |
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Valine | 1.249mg | 1.072mg |
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Histidine | 0.512mg | 0.472mg |
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Saturated Fat | 5.907g | 3.663g |
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Monounsaturated Fat | 23.257g | 7.527g |
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Polyunsaturated fat | 14.38g | 28.73g |
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Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

63%

Minerals Daily Need Coverage Score
125%

191%

Comparison summary
Which food contains less Sodium?

Pistachio contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?

Pistachio is lower in glycemic index (difference - 28)
Which food is cheaper?

Pistachio is cheaper (difference - $0.4)
Which food is lower in Sugar?

Flax is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated Fat?

Flax is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?

Flax is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.