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Pistachio vs. Sugar — In-Depth Nutrition Comparison

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What are the main differences between Pistachio and Sugar?

  • Sugar has less Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Potassium, and Magnesium than Pistachio.
  • Pistachio's daily need coverage for Copper is 144% higher.
  • Sugar contains less Saturated Fat.

We used Nuts, pistachio nuts, raw and Sugars, granulated types in this comparison.

Infographic

Pistachio vs Sugar 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%
Sugar
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +10400%
Contains more PotassiumPotassium +51150%
Contains more IronIron +7740%
Contains more CopperCopper +18471.4%
Contains more ZincZinc +21900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +29900%
Contains more SeleniumSelenium +1066.7%
~equal in Sodium ~1mg

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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Sugar
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% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +742.1%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +21750%
Contains more OtherOther +∞%
Contains more CarbsCarbs +268%

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
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1352.7%
~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 Sugar
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pistachio Sugar Opinion
Calories 560kcal 387kcal Pistachio
Protein 20.16g 0g Pistachio
Fats 45.32g 0g Pistachio
Vitamin C 5.6mg 0mg Pistachio
Net carbs 16.57g 99.98g Sugar
Carbs 27.17g 99.98g Sugar
Magnesium 121mg 0mg Pistachio
Calcium 105mg 1mg Pistachio
Potassium 1025mg 2mg Pistachio
Iron 3.92mg 0.05mg Pistachio
Sugar 7.66g 99.8g Pistachio
Fiber 10.6g 0g Pistachio
Copper 1.3mg 0.007mg Pistachio
Zinc 2.2mg 0.01mg Pistachio
Starch 1.67g Pistachio
Phosphorus 490mg 0mg Pistachio
Sodium 1mg 1mg
Vitamin A 516IU 0IU Pistachio
Vitamin A 26µg 0µg Pistachio
Vitamin E 2.86mg 0mg Pistachio
Manganese 1.2mg 0.004mg Pistachio
Selenium 7µg 0.6µg Pistachio
Vitamin B1 0.87mg 0mg Pistachio
Vitamin B2 0.16mg 0.019mg Pistachio
Vitamin B3 1.3mg 0mg Pistachio
Vitamin B5 0.52mg 0mg Pistachio
Vitamin B6 1.7mg 0mg Pistachio
Folate 51µg 0µg Pistachio
Saturated Fat 5.907g 0g Sugar
Monounsaturated Fat 23.257g 0g Pistachio
Polyunsaturated fat 14.38g 0g Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Fructose 0.24g 0g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Sugar
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
65%
Pistachio
0%
Sugar
Minerals Daily Need Coverage Score
125%
Pistachio
1%
Sugar

Comparison summary

Which food is lower in Saturated Fat?
Sugar
Sugar is lower in Saturated Fat (difference - 5.907g)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.5)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 92.14g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 37)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.