Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pistachio vs. Smoothie — In-Depth Nutrition Comparison

Compare

How are pistachios and smoothie different?

  • Pistachios are richer in vitamin B6, iron, fiber, potassium, and calcium, while smoothie is higher in vitamin C and vitamin B12.
  • Pistachios cover your daily need for vitamin B6, 124% more than smoothie.
  • Smoothie is lower in saturated fat.
  • Smoothie has a higher glycemic index (44) than pistachios (28).

Nuts, pistachio nuts, raw and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Pistachio vs Smoothie infographic
Infographic link

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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +156.1%
Contains more PotassiumPotassium +4170.8%
Contains more IronIron +2513.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1973.2%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +337.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~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% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +1552.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +233%
Contains more OtherOther +776.5%
Contains more WaterWater +1965.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Smoothie
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 Smoothie DV% diff.
Copper 1.3mg 144%
Vitamin B6 1.7mg 0.082mg 124%
Polyunsaturated fat 14.38g 96%
Vitamin B1 0.87mg 73%
Phosphorus 490mg 70%
Fats 45.32g 0g 70%
Monounsaturated fat 23.257g 58%
Manganese 1.2mg 52%
Iron 3.92mg 0.15mg 47%
Fiber 10.6g 0g 42%
Protein 20.16g 1.22g 38%
Magnesium 121mg 29%
Potassium 1025mg 24mg 29%
Saturated fat 5.907g 0g 27%
Calories 560kcal 37kcal 26%
Vitamin C 5.6mg 24.5mg 21%
Zinc 2.2mg 20%
Vitamin E 2.86mg 19%
Folate 51µg 13%
Selenium 7µg 13%
Vitamin B2 0.16mg 12%
Vitamin B5 0.52mg 10%
Vitamin B12 0µg 0.24µg 10%
Carbs 27.17g 8.16g 6%
Calcium 105mg 41mg 6%
Vitamin A 26µg 3%
Vitamin B3 1.3mg 0.816mg 3%
Starch 1.67g 1%
Sodium 1mg 29mg 1%
Net carbs 16.57g 8.16g N/A
Sugar 7.66g 7.35g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 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 Smoothie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
11%
Smoothie
Minerals Daily Need Coverage Score
125%
Pistachio
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 5.907g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 16)
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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.