Pistachio vs. Flax seeds — In-Depth Nutrition Comparison
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Differences between pistachios and flax seeds
- Pistachios are higher in vitamin B6 and vitamin E; however, flax seeds are richer in fiber, magnesium, vitamin B1, manganese, selenium, iron, phosphorus, and zinc.
- Pistachios' daily need coverage for vitamin B6 is 94% higher.
- Pistachios have 9 times more vitamin E than flax seeds. While pistachios have 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.
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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 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
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
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
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
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
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.
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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
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 14.38g | 28.73g | 96% |
| Vitamin B6 | 1.7mg | 0.473mg | 94% |
| Fiber | 10.6g | 27.3g | 67% |
| Vitamin B1 | 0.87mg | 1.644mg | 65% |
| Magnesium | 121mg | 392mg | 65% |
| Manganese | 1.2mg | 2.482mg | 56% |
| Monounsaturated fat | 23.257g | 7.527g | 39% |
| Selenium | 7µg | 25.4µg | 33% |
| Iron | 3.92mg | 5.73mg | 23% |
| Phosphorus | 490mg | 642mg | 22% |
| Zinc | 2.2mg | 4.34mg | 19% |
| Vitamin E | 2.86mg | 0.31mg | 17% |
| Calcium | 105mg | 255mg | 15% |
| Choline | 78.7mg | 14% | |
| Vitamin B3 | 1.3mg | 3.08mg | 11% |
| Saturated fat | 5.907g | 3.663g | 10% |
| Copper | 1.3mg | 1.22mg | 9% |
| Folate | 51µg | 87µg | 9% |
| Vitamin B5 | 0.52mg | 0.985mg | 9% |
| Potassium | 1025mg | 813mg | 6% |
| Vitamin C | 5.6mg | 0.6mg | 6% |
| Fats | 45.32g | 42.16g | 5% |
| Vitamin K | 4.3µg | 4% | |
| Protein | 20.16g | 18.29g | 4% |
| Vitamin A | 26µg | 0µg | 3% |
| Calories | 560kcal | 534kcal | 1% |
| Sodium | 1mg | 30mg | 1% |
| Starch | 1.67g | 1% | |
| Carbs | 27.17g | 28.88g | 1% |
| Net carbs | 16.57g | 1.58g | N/A |
| Sugar | 7.66g | 1.55g | N/A |
| Vitamin B2 | 0.16mg | 0.161mg | 0% |
| Tryptophan | 0.251mg | 0.297mg | 0% |
| Threonine | 0.684mg | 0.766mg | 0% |
| Isoleucine | 0.917mg | 0.896mg | 0% |
| Leucine | 1.604mg | 1.235mg | 0% |
| Lysine | 1.138mg | 0.862mg | 0% |
| Methionine | 0.36mg | 0.37mg | 0% |
| Phenylalanine | 1.092mg | 0.957mg | 0% |
| Valine | 1.249mg | 1.072mg | 0% |
| Histidine | 0.512mg | 0.472mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
63%
62%
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 seeds is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 2.244g)
Which food is richer in minerals?
Flax seeds 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.