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Pistachio vs. Tuna salad — In-Depth Nutrition Comparison

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How are pistachios and tuna salad different?

  • Pistachios are higher in copper, vitamin B6, vitamin B1, manganese, phosphorus, fiber, and iron; however, tuna salad is richer in selenium, vitamin B12, and vitamin B3.
  • Daily need coverage for copper for pistachios is 128% higher.

Nuts, pistachio nuts, raw and Fish, tuna salad are the varieties used in this article.

Infographic

Pistachio vs Tuna salad 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.
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +536.8%
Contains more CalciumCalcium +517.6%
Contains more PotassiumPotassium +475.8%
Contains more IronIron +292%
Contains more CopperCopper +796.6%
Contains more ZincZinc +292.9%
Contains more PhosphorusPhosphorus +175.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +488.6%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +154.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2706.5%
Contains more Vitamin B2Vitamin B2 +128.6%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1998.8%
Contains more FolateFolate +537.5%
Contains more Vitamin B3Vitamin B3 +415.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~24µg
~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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +389.4%
Contains more CarbsCarbs +188.7%
Contains more OtherOther +39.9%
Contains more WaterWater +1345.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +705.6%
Contains more Poly. FatPolyunsaturated fat +248.9%
Contains less Sat. FatSaturated fat -73.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Tuna salad
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pistachio Tuna salad DV% diff.
Copper 1.3mg 0.145mg 128%
Vitamin B6 1.7mg 0.081mg 125%
Vitamin B1 0.87mg 0.031mg 70%
Polyunsaturated fat 14.38g 4.122g 68%
Selenium 7µg 41.2µg 62%
Fats 45.32g 9.26g 55%
Monounsaturated fat 23.257g 2.887g 51%
Vitamin B12 0µg 1.2µg 50%
Manganese 1.2mg 0.04mg 50%
Phosphorus 490mg 178mg 45%
Fiber 10.6g 0g 42%
Iron 3.92mg 1mg 37%
Vitamin B3 1.3mg 6.7mg 34%
Potassium 1025mg 178mg 25%
Magnesium 121mg 19mg 24%
Saturated fat 5.907g 1.544g 20%
Vitamin E 2.86mg 19%
Calories 560kcal 187kcal 19%
Sodium 1mg 402mg 17%
Zinc 2.2mg 0.56mg 15%
Folate 51µg 8µg 11%
Calcium 105mg 17mg 9%
Protein 20.16g 16.04g 8%
Vitamin B2 0.16mg 0.07mg 7%
Carbs 27.17g 9.41g 6%
Vitamin B5 0.52mg 0.26mg 5%
Vitamin C 5.6mg 2.2mg 4%
Cholesterol 0mg 13mg 4%
Starch 1.67g 1%
Net carbs 16.57g 9.41g N/A
Sugar 7.66g N/A
Vitamin A 26µg 24µg 0%
Tryptophan 0.251mg 0.18mg 0%
Threonine 0.684mg 0.701mg 0%
Isoleucine 0.917mg 0.739mg 0%
Leucine 1.604mg 1.293mg 0%
Lysine 1.138mg 1.457mg 0%
Methionine 0.36mg 0.47mg 0%
Phenylalanine 1.092mg 0.626mg 0%
Valine 1.249mg 0.824mg 0%
Histidine 0.512mg 0.467mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
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 Tuna salad
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
63%
Pistachio
27%
Tuna salad
Minerals Daily Need Coverage Score
125%
Pistachio
49%
Tuna salad

Comparison summary

Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Tuna salad
Tuna salad is lower in Saturated fat (difference - 4.363g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 28)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 401mg)
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

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.