Pistachio vs. Sunflower oil — In-Depth Nutrition Comparison
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What are the main differences between pistachios and sunflower oil?
- Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and potassium, yet sunflower oil is richer in vitamin E.
- Sunflower oil's daily need coverage for vitamin E is 255% higher.
- Pistachios contain less saturated fat.
- Sunflower oil has a lower glycemic index than pistachios.
We used Nuts, pistachio nuts, raw and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +1336.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 2.86mg | 41.08mg | 255% |
| Polyunsaturated fat | 14.38g | 36.4g | 147% |
| Copper | 1.3mg | 0mg | 144% |
| Vitamin B6 | 1.7mg | 0mg | 131% |
| Fats | 45.32g | 100g | 84% |
| Vitamin B1 | 0.87mg | 0mg | 73% |
| Phosphorus | 490mg | 0mg | 70% |
| Monounsaturated fat | 23.257g | 46.2g | 57% |
| Manganese | 1.2mg | 0mg | 52% |
| Iron | 3.92mg | 0mg | 49% |
| Fiber | 10.6g | 0g | 42% |
| Protein | 20.16g | 0g | 40% |
| Saturated fat | 5.907g | 13g | 32% |
| Potassium | 1025mg | 0mg | 30% |
| Magnesium | 121mg | 0mg | 29% |
| Zinc | 2.2mg | 0mg | 20% |
| Calories | 560kcal | 884kcal | 16% |
| Folate | 51µg | 0µg | 13% |
| Selenium | 7µg | 0µg | 13% |
| Vitamin B2 | 0.16mg | 0mg | 12% |
| Calcium | 105mg | 0mg | 11% |
| Vitamin B5 | 0.52mg | 0mg | 10% |
| Carbs | 27.17g | 0g | 9% |
| Vitamin B3 | 1.3mg | 0mg | 8% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin K | 5.4µg | 5% | |
| Vitamin A | 26µg | 0µg | 3% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 0g | N/A |
| Sugar | 7.66g | 0g | N/A |
| Sodium | 1mg | 0mg | 0% |
| Tryptophan | 0.251mg | 0mg | 0% |
| Threonine | 0.684mg | 0mg | 0% |
| Isoleucine | 0.917mg | 0mg | 0% |
| Leucine | 1.604mg | 0mg | 0% |
| Lysine | 1.138mg | 0mg | 0% |
| Methionine | 0.36mg | 0mg | 0% |
| Phenylalanine | 1.092mg | 0mg | 0% |
| Valine | 1.249mg | 0mg | 0% |
| Histidine | 0.512mg | 0mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +120.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
Saturated fat:
Sat. Fat
13 g
Monounsaturated fat:
Mono. Fat
46.2 g
Polyunsaturated fat:
Poly. Fat
36.4 g
| Contains less Sat. FatSaturated fat | -54.6% |
| Contains more Mono. FatMonounsaturated fat | +98.6% |
| Contains more Poly. FatPolyunsaturated fat | +153.1% |
