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Pistachio vs. Sweet potato — In-Depth Nutrition Comparison

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How are pistachios and sweet potato different?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, fiber, and magnesium, while sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 273% more than pistachios.
  • Pistachios contain 328 times more saturated fat than sweet potato. Pistachios contain 5.907g of saturated fat, while sweet potato contains 0.018g.
  • Sweet potato has a higher glycemic index (70) than pistachios (28).

Nuts, pistachio nuts, raw and Sweet potato, raw, unprepared types were used in this article.

Infographic

Pistachio vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +204.2%
Contains more IronIron +542.6%
Contains more CopperCopper +760.9%
Contains more ZincZinc +633.3%
Contains more PhosphorusPhosphorus +942.6%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +365.1%
Contains more SeleniumSelenium +1066.7%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +1015.4%
Contains more Vitamin B2Vitamin B2 +162.3%
Contains more Vitamin B3Vitamin B3 +133.4%
Contains more Vitamin B6Vitamin B6 +713.4%
Contains more FolateFolate +363.6%
Contains more Vitamin AVitamin A +2626.9%
Contains more Vitamin B5Vitamin B5 +53.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Sweet potato DV% diff.
Copper 1.3mg 0.151mg 128%
Vitamin B6 1.7mg 0.209mg 115%
Polyunsaturated fat 14.38g 0.014g 96%
Vitamin A 26µg 709µg 76%
Fats 45.32g 0.05g 70%
Vitamin B1 0.87mg 0.078mg 66%
Phosphorus 490mg 47mg 63%
Monounsaturated fat 23.257g 0.001g 58%
Manganese 1.2mg 0.258mg 41%
Iron 3.92mg 0.61mg 41%
Protein 20.16g 1.57g 37%
Fiber 10.6g 3g 30%
Saturated fat 5.907g 0.018g 27%
Calories 560kcal 86kcal 24%
Magnesium 121mg 25mg 23%
Potassium 1025mg 337mg 20%
Vitamin E 2.86mg 0.26mg 17%
Zinc 2.2mg 0.3mg 17%
Selenium 7µg 0.6µg 12%
Folate 51µg 11µg 10%
Calcium 105mg 30mg 8%
Vitamin B2 0.16mg 0.061mg 8%
Vitamin B5 0.52mg 0.8mg 6%
Starch 1.67g 12.65g 5%
Vitamin B3 1.3mg 0.557mg 5%
Vitamin C 5.6mg 2.4mg 4%
Carbs 27.17g 20.12g 2%
Choline 12.3mg 2%
Vitamin K 1.8µg 2%
Sodium 1mg 55mg 2%
Fructose 0.24g 0.7g 1%
Net carbs 16.57g 17.12g N/A
Sugar 7.66g 4.18g N/A
Tryptophan 0.251mg 0.031mg 0%
Threonine 0.684mg 0.083mg 0%
Isoleucine 0.917mg 0.055mg 0%
Leucine 1.604mg 0.092mg 0%
Lysine 1.138mg 0.066mg 0%
Methionine 0.36mg 0.029mg 0%
Phenylalanine 1.092mg 0.089mg 0%
Valine 1.249mg 0.086mg 0%
Histidine 0.512mg 0.031mg 0%
Omega-6 - Linoleic acid 14.091g N/A

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1184.1%
Contains more FatsFats +90540%
Contains more CarbsCarbs +35%
Contains more OtherOther +204.1%
Contains more WaterWater +1668.4%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +2325600%
Contains more Poly. FatPolyunsaturated fat +102614.3%
Contains less Sat. FatSaturated fat -99.7%

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
75% 15% 6% 4%
Starch: 12.65 g
Sucrose: 2.52 g
Glucose: 0.96 g
Fructose: 0.7 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +172.6%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +657.5%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +191.7%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.