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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.

Infographic

Pistachio vs Semolina 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
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.
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% 8.7% 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 0% 0% 0.6% 0% 56% 12% 95% 40% 104% 0% 0.25% 6% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
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
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
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 ~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 Semolina
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Semolina 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?

ok
ok
is better in case of low diet
Pistachio Semolina
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
63%
Pistachio
24%
Semolina
Minerals Daily Need Coverage Score
125%
Pistachio
52%
Semolina

Comparison summary

Which food is lower in Sugar?
Semolina
Semolina is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Semolina
Semolina is lower in Saturated fat (difference - 5.613g)
Which food is cheaper?
Semolina
Semolina is cheaper (difference - $1.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.