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  6. Pistachio vs. Vegetable oil

Pistachio vs. Vegetable oil — In-Depth Nutrition Comparison

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What are the main differences between pistachios and vegetable oil?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and potassium, yet vegetable oil is richer in vitamin E.
  • Pistachios' daily need coverage for copper is 144% higher.
  • Pistachios contain less saturated fat.
  • Vegetable oil has a lower glycemic index than pistachios.

We used Nuts, pistachio nuts, raw and Oil, corn, peanut, and olive types in this comparison.

Infographic

Pistachio vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2915.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +10900%
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.
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 0% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +416.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Vegetable oil DV% diff.
Copper 1.3mg 0mg 144%
Vitamin B6 1.7mg 0mg 131%
Polyunsaturated fat 14.38g 33.033g 124%
Fats 45.32g 100g 84%
Vitamin E 2.86mg 14.78mg 79%
Vitamin B1 0.87mg 0mg 73%
Phosphorus 490mg 0mg 70%
Monounsaturated fat 23.257g 48.033g 62%
Manganese 1.2mg 0mg 52%
Iron 3.92mg 0.13mg 47%
Fiber 10.6g 0g 42%
Protein 20.16g 0g 40%
Saturated fat 5.907g 14.367g 38%
Potassium 1025mg 0mg 30%
Magnesium 121mg 0mg 29%
Zinc 2.2mg 0.02mg 20%
Vitamin K 21µg 18%
Calories 560kcal 884kcal 16%
Selenium 7µg 0µg 13%
Folate 51µg 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 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%
Choline 0.2mg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 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
100%
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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -58.9%
Contains more Mono. FatMonounsaturated fat +106.5%
Contains more Poly. FatPolyunsaturated fat +129.7%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.