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Pistachio vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between Pistachio and Flax seeds

  • Pistachio is higher in Vitamin B6, and Vitamin E, however, Flax seeds are 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 seeds. While Pistachio has 2.86mg of Vitamin E, Flax seeds have only 0.31mg.

The food types used in this comparison are Nuts, pistachio nuts, raw and Seeds, flaxseed.

Infographic

Pistachio vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +26.1%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +224%
Contains more CalciumCalcium +142.9%
Contains more IronIron +46.2%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +106.8%
Contains more SeleniumSelenium +262.9%
~equal in Copper ~1.22mg

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% 31% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +822.6%
Contains more Vitamin B6Vitamin B6 +259.4%
Contains more Vitamin B1Vitamin B1 +89%
Contains more Vitamin B3Vitamin B3 +136.9%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more FolateFolate +70.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~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
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 WaterWater +59.3%
Contains more OtherOther +24.5%
~equal in Protein ~18.29g
~equal in Fats ~42.16g
~equal in Carbs ~28.88g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +209%
Contains less Sat. FatSaturated Fat -38%
Contains more Poly. FatPolyunsaturated fat +99.8%

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
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 StarchStarch +∞%
Contains more SucroseSucrose +497.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +25%
~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 Flax seeds
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 seeds Opinion
Calories 560kcal 534kcal Pistachio
Protein 20.16g 18.29g Pistachio
Fats 45.32g 42.16g Pistachio
Vitamin C 5.6mg 0.6mg Pistachio
Net carbs 16.57g 1.58g Pistachio
Carbs 27.17g 28.88g Flax seeds
Magnesium 121mg 392mg Flax seeds
Calcium 105mg 255mg Flax seeds
Potassium 1025mg 813mg Pistachio
Iron 3.92mg 5.73mg Flax seeds
Sugar 7.66g 1.55g Flax seeds
Fiber 10.6g 27.3g Flax seeds
Copper 1.3mg 1.22mg Pistachio
Zinc 2.2mg 4.34mg Flax seeds
Starch 1.67g Pistachio
Phosphorus 490mg 642mg Flax seeds
Sodium 1mg 30mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A 26µg 0µg Pistachio
Vitamin E 2.86mg 0.31mg Pistachio
Manganese 1.2mg 2.482mg Flax seeds
Selenium 7µg 25.4µg Flax seeds
Vitamin B1 0.87mg 1.644mg Flax seeds
Vitamin B2 0.16mg 0.161mg Flax seeds
Vitamin B3 1.3mg 3.08mg Flax seeds
Vitamin B5 0.52mg 0.985mg Flax seeds
Vitamin B6 1.7mg 0.473mg Pistachio
Vitamin K 4.3µg Flax seeds
Folate 51µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 5.907g 3.663g Flax seeds
Monounsaturated Fat 23.257g 7.527g Pistachio
Polyunsaturated fat 14.38g 28.73g Flax seeds
Tryptophan 0.251mg 0.297mg Flax seeds
Threonine 0.684mg 0.766mg Flax seeds
Isoleucine 0.917mg 0.896mg Pistachio
Leucine 1.604mg 1.235mg Pistachio
Lysine 1.138mg 0.862mg Pistachio
Methionine 0.36mg 0.37mg Flax seeds
Phenylalanine 1.092mg 0.957mg Pistachio
Valine 1.249mg 1.072mg Pistachio
Histidine 0.512mg 0.472mg Pistachio
Fructose 0.24g 0g Pistachio
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds
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 seeds
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
65%
Pistachio
62%
Flax seeds
Minerals Daily Need Coverage Score
125%
Pistachio
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.