Pistachio vs. Semolina — In-Depth Nutrition Comparison
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What are the differences between pistachios and semolina?
- Pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, iron, fiber, and potassium, yet semolina is higher in selenium and vitamin B3.
- Pistachios' daily need coverage for copper is 113% more.
- Pistachios have 20 times more saturated fat than semolina. While pistachios have 5.907g of saturated fat, semolina has only 0.294g.
- The glycemic index of pistachios is lower.
We used Nuts, pistachio nuts, raw and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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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 MagnesiumMagnesium | +348.1% |
| Contains more CalciumCalcium | +47.9% |
| Contains more PotassiumPotassium | +489.1% |
| Contains more IronIron | +429.7% |
| Contains more CopperCopper | +357.7% |
| Contains more ZincZinc | +115.7% |
| Contains more PhosphorusPhosphorus | +220.3% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +15.9% |
| Contains more SeleniumSelenium | +184.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9433.3% |
| Contains more Vitamin B1Vitamin B1 | +288.4% |
| Contains more Vitamin B2Vitamin B2 | +220% |
| Contains more Vitamin B6Vitamin B6 | +276.1% |
| Contains more FolateFolate | +537.5% |
| Contains more Vitamin B3Vitamin B3 | +288.3% |
| Contains more Vitamin B5Vitamin B5 | +29.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +168.4% |
| Contains more FatsFats | +4300% |
| Contains more OtherOther | +319.7% |
| Contains more CarbsCarbs | +197.7% |
| Contains more WaterWater | +125.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8914.3% |
| Contains more Poly. FatPolyunsaturated fat | +4365.8% |
| Contains less Sat. FatSaturated fat | -95% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3171.4% |
| Contains more GlucoseGlucose | +190.9% |
| Contains more FructoseFructose | +1100% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +3989.2% |
~equal in
Lactose
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~equal in
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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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.3mg | 0.284mg | 113% |
| Vitamin B6 | 1.7mg | 0.452mg | 96% |
| Polyunsaturated fat | 14.38g | 0.322g | 94% |
| Fats | 45.32g | 1.03g | 68% |
| Monounsaturated fat | 23.257g | 0.258g | 57% |
| Vitamin B1 | 0.87mg | 0.224mg | 54% |
| Phosphorus | 490mg | 153mg | 48% |
| Iron | 3.92mg | 0.74mg | 40% |
| Fiber | 10.6g | 1.8g | 35% |
| Starch | 1.67g | 68.29g | 27% |
| Saturated fat | 5.907g | 0.294g | 26% |
| Protein | 20.16g | 7.51g | 25% |
| Potassium | 1025mg | 174mg | 25% |
| Selenium | 7µg | 19.9µg | 23% |
| Vitamin B3 | 1.3mg | 5.048mg | 23% |
| Magnesium | 121mg | 27mg | 22% |
| Vitamin E | 2.86mg | 0.03mg | 19% |
| Carbs | 27.17g | 80.89g | 18% |
| Zinc | 2.2mg | 1.02mg | 11% |
| Folate | 51µg | 8µg | 11% |
| Calories | 560kcal | 374kcal | 9% |
| Vitamin B2 | 0.16mg | 0.05mg | 8% |
| Manganese | 1.2mg | 1.035mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin A | 26µg | 3% | |
| Vitamin B5 | 0.52mg | 0.672mg | 3% |
| Calcium | 105mg | 71mg | 3% |
| Net carbs | 16.57g | 79.09g | N/A |
| Sugar | 7.66g | 0.33g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.251mg | 0.103mg | 0% |
| Threonine | 0.684mg | 0.271mg | 0% |
| Isoleucine | 0.917mg | 0.339mg | 0% |
| Leucine | 1.604mg | 0.656mg | 0% |
| Lysine | 1.138mg | 0.215mg | 0% |
| Methionine | 0.36mg | 0.183mg | 0% |
| Phenylalanine | 1.092mg | 0.398mg | 0% |
| Valine | 1.249mg | 0.47mg | 0% |
| Histidine | 0.512mg | 0.185mg | 0% |
| Fructose | 0.24g | 0.02g | 0% |
| 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%
24%
Minerals Daily Need Coverage Score
125%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 5.613g)
Which food is cheaper?
Semolina is cheaper (difference - $1.2)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)