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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
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%
Equal in Copper - 1.22
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g 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
Vitamin A 516IU 0IU Pistachio
Vitamin E 2.86mg 0.31mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0g g Flax
Saturated Fat 5.907g 3.663g Flax
Monounsaturated Fat 23.257g 7.527g Pistachio
Polyunsaturated fat 14.38g 28.73g Flax

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
63
Flax
Mineral Summary Score
132
Pistachio
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
110%
Flax
Carbohydrates
27%
Pistachio
29%
Flax
Fats
209%
Pistachio
195%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.