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Pistachio vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between pistachios and sweet roll?

  • Pistachios are richer than sweet roll in copper, vitamin B6, phosphorus, vitamin B1, manganese, fiber, iron, potassium, and magnesium.
  • Pistachios' daily need coverage for copper is 135% more.
  • Pistachios have 16 times more vitamin B6 than sweet roll. While pistachios have 1.7mg of vitamin B6, sweet roll has only 0.107mg.
  • The glycemic index of pistachios is lower.

We used Nuts, pistachio nuts, raw and Sweet rolls, cinnamon, commercially prepared with raisins types in this article.

Infographic

Pistachio vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +611.8%
Contains more CalciumCalcium +45.8%
Contains more PotassiumPotassium +823.4%
Contains more IronIron +145%
Contains more CopperCopper +1377.3%
Contains more ZincZinc +272.9%
Contains more PhosphorusPhosphorus +544.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +142.9%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +180%
Contains more Vitamin EVitamin E +43.7%
Contains more Vitamin B1Vitamin B1 +168.5%
Contains more Vitamin B5Vitamin B5 +28.1%
Contains more Vitamin B6Vitamin B6 +1488.8%
Contains more Vitamin AVitamin A +138.5%
Contains more Vitamin B2Vitamin B2 +65.6%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +41.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Sweet roll DV% diff.
Copper 1.3mg 0.088mg 135%
Vitamin B6 1.7mg 0.107mg 123%
Phosphorus 490mg 76mg 59%
Polyunsaturated fat 14.38g 7.473g 46%
Monounsaturated fat 23.257g 4.797g 46%
Vitamin B1 0.87mg 0.324mg 46%
Fats 45.32g 16.4g 44%
Manganese 1.2mg 0.3mg 39%
Fiber 10.6g 2.4g 33%
Iron 3.92mg 1.6mg 29%
Protein 20.16g 6.2g 28%
Potassium 1025mg 111mg 27%
Magnesium 121mg 17mg 25%
Cholesterol 0mg 66mg 22%
Selenium 7µg 17µg 18%
Zinc 2.2mg 0.59mg 15%
Sodium 1mg 304mg 13%
Saturated fat 5.907g 3.079g 13%
Calories 560kcal 372kcal 9%
Choline 41.3mg 8%
Vitamin B2 0.16mg 0.265mg 8%
Carbs 27.17g 50.9g 8%
Vitamin B3 1.3mg 2.384mg 7%
Vitamin E 2.86mg 1.99mg 6%
Vitamin B12 0µg 0.14µg 6%
Folate 51µg 72µg 5%
Vitamin A 26µg 62µg 4%
Vitamin C 5.6mg 2mg 4%
Vitamin K 4.4µg 4%
Calcium 105mg 72mg 3%
Vitamin B5 0.52mg 0.406mg 2%
Starch 1.67g 1%
Net carbs 16.57g 48.5g N/A
Sugar 7.66g 31.73g N/A
Tryptophan 0.251mg 0.074mg 0%
Threonine 0.684mg 0.211mg 0%
Isoleucine 0.917mg 0.259mg 0%
Leucine 1.604mg 0.458mg 0%
Lysine 1.138mg 0.243mg 0%
Methionine 0.36mg 0.117mg 0%
Phenylalanine 1.092mg 0.3mg 0%
Valine 1.249mg 0.291mg 0%
Histidine 0.512mg 0.145mg 0%
Fructose 0.24g 0%
Omega-3 - DHA 0g 0.004g N/A
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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +225.2%
Contains more FatsFats +176.3%
Contains more OtherOther +75.3%
Contains more CarbsCarbs +87.3%
Contains more WaterWater +467.5%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +384.8%
Contains more Poly. FatPolyunsaturated fat +92.4%
Contains less Sat. FatSaturated fat -47.9%

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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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.