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  6. Pistachio vs. Welsh onion

Pistachio vs. Welsh onion — In-Depth Nutrition Comparison

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The main differences between pistachios and welsh onion

  • Pistachios have more copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and potassium; however, welsh onion has more vitamin C.
  • Daily need coverage for copper for pistachios is 137% higher.
  • Welsh onion has 88 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while welsh onion has 0.067g.
  • Welsh onion has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Onions, welsh, raw.

Infographic

Pistachio vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +426.1%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +383.5%
Contains more IronIron +221.3%
Contains more CopperCopper +1757.1%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +775.9%
Contains more SeleniumSelenium +1066.7%

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +460.8%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B2Vitamin B2 +77.8%
Contains more Vitamin B3Vitamin B3 +225%
Contains more Vitamin B5Vitamin B5 +207.7%
Contains more Vitamin B6Vitamin B6 +2261.1%
Contains more FolateFolate +218.8%
Contains more Vitamin CVitamin C +382.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Welsh onion DV% diff.
Vitamin K 193.4µg 161%
Copper 1.3mg 0.07mg 137%
Vitamin B6 1.7mg 0.072mg 125%
Polyunsaturated fat 14.38g 0.156g 95%
Fats 45.32g 0.4g 69%
Vitamin B1 0.87mg 0.05mg 68%
Phosphorus 490mg 49mg 63%
Monounsaturated fat 23.257g 0.056g 58%
Manganese 1.2mg 0.137mg 46%
Protein 20.16g 1.9g 37%
Iron 3.92mg 1.22mg 34%
Fiber 10.6g 2.4g 33%
Saturated fat 5.907g 0.067g 27%
Calories 560kcal 34kcal 26%
Vitamin C 5.6mg 27mg 24%
Potassium 1025mg 212mg 24%
Magnesium 121mg 23mg 23%
Vitamin E 2.86mg 0.51mg 16%
Zinc 2.2mg 0.52mg 15%
Selenium 7µg 0.6µg 12%
Calcium 105mg 18mg 9%
Folate 51µg 16µg 9%
Carbs 27.17g 6.5g 7%
Vitamin B5 0.52mg 0.169mg 7%
Vitamin B3 1.3mg 0.4mg 6%
Vitamin B2 0.16mg 0.09mg 5%
Vitamin A 26µg 3%
Starch 1.67g 1%
Choline 5.3mg 1%
Sodium 1mg 17mg 1%
Net carbs 16.57g 4.1g N/A
Sugar 7.66g 2.18g N/A
Tryptophan 0.251mg 0.021mg 0%
Threonine 0.684mg 0.074mg 0%
Isoleucine 0.917mg 0.081mg 0%
Leucine 1.604mg 0.113mg 0%
Lysine 1.138mg 0.095mg 0%
Methionine 0.36mg 0.021mg 0%
Phenylalanine 1.092mg 0.061mg 0%
Valine 1.249mg 0.084mg 0%
Histidine 0.512mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +961.1%
Contains more FatsFats +11230%
Contains more CarbsCarbs +318%
Contains more OtherOther +325.7%
Contains more WaterWater +1970.9%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +41430.4%
Contains more Poly. FatPolyunsaturated fat +9117.9%
Contains less Sat. FatSaturated fat -98.9%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.