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  6. Pistachio vs. Flax

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.

Infographic

Pistachio vs Flax 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
3
:
7
Flax
Flax
Contains more Potassium +26.1%
Contains less Sodium -96.7%
Contains more Calcium +142.9%
Contains more Iron +46.2%
Contains more Magnesium +224%
Contains more Phosphorus +31%
Contains more Zinc +97.3%
Contains more Manganese +106.8%
Contains more Selenium +262.9%
Equal in Copper - 1.22
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Potassium +26.1%
Contains less Sodium -96.7%
Contains more Calcium +142.9%
Contains more Iron +46.2%
Contains more Magnesium +224%
Contains more Phosphorus +31%
Contains more Zinc +97.3%
Contains more Manganese +106.8%
Contains more 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.
Pistachio
Pistachio
4
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin C +833.3%
Contains more Vitamin B6 +259.4%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Contains more Folate +70.6%
Equal in Vitamin B2 - 0.161
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin C +833.3%
Contains more Vitamin B6 +259.4%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Contains more Folate +70.6%
Equal in Vitamin B2 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
2
:
3
Flax
Flax
Contains more Protein +10.2%
Contains more Water +59.3%
Contains more Other +24.5%
Equal in Protein - 18.29
Equal in Fats - 42.16
Equal in Carbs - 28.88
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
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Protein +10.2%
Contains more Water +59.3%
Contains more 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
Pistachio
Pistachio
1
:
2
Flax
Flax
Contains more Monounsaturated Fat +209%
Contains less Saturated Fat -38%
Contains more Polyunsaturated fat +99.8%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +209%
Contains less Saturated Fat -38%
Contains more Polyunsaturated fat +99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Flax
Flax
Contains more Starch +∞%
Contains more Sucrose +497.4%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +25%
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
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +497.4%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more 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.
Pistachio Flax
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Flax Opinion
Net carbs 16.57g 1.58g Pistachio
Protein 20.16g 18.29g Pistachio
Fats 45.32g 42.16g Pistachio
Carbs 27.17g 28.88g Flax
Calories 560kcal 534kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g 0g Pistachio
Sugar 7.66g 1.55g Flax
Fiber 10.6g 27.3g Flax
Calcium 105mg 255mg Flax
Iron 3.92mg 5.73mg Flax
Magnesium 121mg 392mg Flax
Phosphorus 490mg 642mg Flax
Potassium 1025mg 813mg Pistachio
Sodium 1mg 30mg Pistachio
Zinc 2.2mg 4.34mg Flax
Copper 1.3mg 1.22mg Pistachio
Manganese 1.2mg 2.482mg Flax
Selenium 7µg 25.4µg Flax
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.31mg Pistachio
Vitamin C 5.6mg 0.6mg Pistachio
Vitamin B1 0.87mg 1.644mg Flax
Vitamin B2 0.16mg 0.161mg Flax
Vitamin B3 1.3mg 3.08mg Flax
Vitamin B5 0.52mg 0.985mg Flax
Vitamin B6 1.7mg 0.473mg Pistachio
Folate 51µg 87µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.251mg 0.297mg Flax
Threonine 0.684mg 0.766mg Flax
Isoleucine 0.917mg 0.896mg Pistachio
Leucine 1.604mg 1.235mg Pistachio
Lysine 1.138mg 0.862mg Pistachio
Methionine 0.36mg 0.37mg Flax
Phenylalanine 1.092mg 0.957mg Pistachio
Valine 1.249mg 1.072mg Pistachio
Histidine 0.512mg 0.472mg Pistachio
Saturated Fat 5.907g 3.663g Flax
Monounsaturated Fat 23.257g 7.527g Pistachio
Polyunsaturated fat 14.38g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Flax
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
63%
Flax
Minerals Daily Need Coverage Score
125%
Pistachio
191%
Flax

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.