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Pistachio vs. Wasabi — In-Depth Nutrition Comparison

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Differences between pistachios and wasabi

  • Pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, potassium, magnesium, and fiber; however, wasabi is richer in vitamin C.
  • Pistachios' daily need coverage for copper is 127% higher.
  • Pistachios have 7 times more vitamin B1 than wasabi. While pistachios have 0.87mg of vitamin B1, wasabi has only 0.131mg.
  • Pistachios have a lower glycemic index (28) than wasabi (41).

The food types used in this comparison are Nuts, pistachio nuts, raw and Wasabi, root, raw.

Infographic

Pistachio vs Wasabi 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%
Wasabi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +75.4%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +280.6%
Contains more CopperCopper +738.7%
Contains more ZincZinc +35.8%
Contains more PhosphorusPhosphorus +512.5%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +206.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +21.9%

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%
Wasabi
1
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 140% 0.67% 0% 0% 33% 26% 14% 12% 63% 0% 0% 14% 0%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +564.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +520.4%
Contains more FolateFolate +183.3%
Contains more Vitamin CVitamin C +648.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~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
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +320%
Contains more FatsFats +7093.7%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +55.2%
Contains more WaterWater +1481.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Wasabi DV% diff.
Copper 1.3mg 0.155mg 127%
Vitamin B6 1.7mg 0.274mg 110%
Polyunsaturated fat 14.38g 96%
Fats 45.32g 0.63g 69%
Vitamin B1 0.87mg 0.131mg 62%
Phosphorus 490mg 80mg 59%
Monounsaturated fat 23.257g 58%
Vitamin C 5.6mg 41.9mg 40%
Iron 3.92mg 1.03mg 36%
Manganese 1.2mg 0.391mg 35%
Protein 20.16g 4.8g 31%
Saturated fat 5.907g 27%
Calories 560kcal 109kcal 23%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Potassium 1025mg 568mg 13%
Magnesium 121mg 69mg 12%
Fiber 10.6g 7.8g 11%
Folate 51µg 18µg 8%
Vitamin B5 0.52mg 0.203mg 6%
Zinc 2.2mg 1.62mg 5%
Vitamin B2 0.16mg 0.114mg 4%
Vitamin A 26µg 2µg 3%
Vitamin B3 1.3mg 0.743mg 3%
Calcium 105mg 128mg 2%
Starch 1.67g 1%
Sodium 1mg 17mg 1%
Carbs 27.17g 23.54g 1%
Net carbs 16.57g 15.74g N/A
Sugar 7.66g N/A
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Wasabi
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
23%
Wasabi
Minerals Daily Need Coverage Score
125%
Pistachio
36%
Wasabi

Comparison summary

Which food is lower in Sugar?
Wasabi
Wasabi is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Wasabi
Wasabi is lower in Saturated fat (difference - 5.907g)
Which food is cheaper?
Wasabi
Wasabi is cheaper (difference - $1)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 13)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.