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Pistachio vs. Veggie burger — In-Depth Nutrition Comparison

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How are pistachios and veggie burgers different?

  • Pistachios are richer in copper, vitamin B6, phosphorus, fiber, and potassium, while veggie burgers are higher in vitamin B1, vitamin B12, and selenium.
  • Veggie burgers cover your daily need for vitamin B1, 148% more than pistachios.
  • Pistachios contain 7 times more copper than veggie burgers. Pistachios contain 1.3mg of copper, while veggie burgers contain 0.2mg.
  • Veggie burgers are lower in saturated fat.
  • Veggie burgers have a higher glycemic index (59) than pistachios (28).

Nuts, pistachio nuts, raw and Veggie burgers or soyburgers, unprepared types were used in this article.

Infographic

Pistachio vs Veggie burger 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 40% 41% 29% 90% 67% 34% 88% 74% 124% 123%
Contains more MagnesiumMagnesium +116.1%
Contains more PotassiumPotassium +207.8%
Contains more IronIron +62.7%
Contains more CopperCopper +550%
Contains more ZincZinc +74.6%
Contains more PhosphorusPhosphorus +137.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +26.2%
Contains more CalciumCalcium +29.5%
Contains more SeleniumSelenium +222.9%

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 15% 0.33% 4.6% 0% 663% 56% 70% 17% 70% 251% 11% 93% 11%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +1143.5%
Contains more Vitamin B5Vitamin B5 +79.9%
Contains more Vitamin B6Vitamin B6 +461.1%
Contains more Vitamin B1Vitamin B1 +204.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +188.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +143.1%
~equal in Vitamin D ~0µg

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% 6% 14% 61% 3%
Protein: 15.7 g
Fats: 6.3 g
Carbs: 14.27 g
Water: 61.21 g
Other: 2.52 g
Contains more ProteinProtein +28.4%
Contains more FatsFats +619.4%
Contains more CarbsCarbs +90.4%
Contains more OtherOther +18.3%
Contains more WaterWater +1300.7%

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
27% 34% 39%
Saturated fat: Sat. Fat 1.44 g
Monounsaturated fat: Mono. Fat 1.778 g
Polyunsaturated fat: Poly. Fat 2.023 g
Contains more Mono. FatMonounsaturated fat +1208%
Contains more Poly. FatPolyunsaturated fat +610.8%
Contains less Sat. FatSaturated fat -75.6%

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
84% 9% 4% 2%
Starch: 5.78 g
Sucrose: 0.62 g
Glucose: 0.26 g
Fructose: 0.13 g
Lactose: 0.06 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +1008.1%
Contains more GlucoseGlucose +23.1%
Contains more FructoseFructose +84.6%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +246.1%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Veggie burger DV% diff.
Vitamin B1 0.87mg 2.651mg 148%
Copper 1.3mg 0.2mg 122%
Vitamin B6 1.7mg 0.303mg 107%
Vitamin B12 0µg 2.01µg 84%
Polyunsaturated fat 14.38g 2.023g 82%
Fats 45.32g 6.3g 60%
Monounsaturated fat 23.257g 1.778g 54%
Phosphorus 490mg 206mg 41%
Selenium 7µg 22.6µg 28%
Sodium 1mg 569mg 25%
Fiber 10.6g 4.9g 23%
Potassium 1025mg 333mg 20%
Saturated fat 5.907g 1.44g 20%
Iron 3.92mg 2.41mg 19%
Calories 560kcal 177kcal 19%
Folate 51µg 124µg 18%
Vitamin E 2.86mg 0.23mg 18%
Magnesium 121mg 56mg 15%
Vitamin B3 1.3mg 3.753mg 15%
Manganese 1.2mg 0.951mg 11%
Zinc 2.2mg 1.26mg 9%
Protein 20.16g 15.7g 9%
Vitamin B2 0.16mg 0.244mg 6%
Vitamin B5 0.52mg 0.289mg 5%
Vitamin K 4.2µg 4%
Choline 19.4mg 4%
Carbs 27.17g 14.27g 4%
Vitamin A 26µg 1µg 3%
Calcium 105mg 136mg 3%
Starch 1.67g 5.78g 2%
Cholesterol 0mg 5mg 2%
Vitamin C 5.6mg 4.5mg 1%
Net carbs 16.57g 9.37g N/A
Sugar 7.66g 1.07g N/A
Tryptophan 0.251mg 0.162mg 0%
Threonine 0.684mg 0.605mg 0%
Isoleucine 0.917mg 0.78mg 0%
Leucine 1.604mg 1.399mg 0%
Lysine 1.138mg 1.004mg 0%
Methionine 0.36mg 0.291mg 0%
Phenylalanine 1.092mg 0.885mg 0%
Valine 1.249mg 0.89mg 0%
Histidine 0.512mg 0.465mg 0%
Fructose 0.24g 0.13g 0%
Omega-3 - ALA 0.081g 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 Veggie burger
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
97%
Veggie burger
Minerals Daily Need Coverage Score
125%
Pistachio
71%
Veggie burger

Comparison summary

Which food is lower in Sugar?
Veggie burger
Veggie burger is lower in Sugar (difference - 6.59g)
Which food is lower in Saturated fat?
Veggie burger
Veggie burger is lower in Saturated fat (difference - 4.467g)
Which food is cheaper?
Veggie burger
Veggie burger is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 568mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Veggie burger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174287/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.