Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Pistachio
  5. Compare
  6. Pistachio vs. Wheat

Pistachio vs. Wheat — In-Depth Nutrition Comparison

Compare

What are the differences between Pistachio and Wheat ?

  • Pistachio is higher in Vitamin B6, Copper, Vitamin B1, and Potassium, yet Wheat is higher in Selenium, Manganese, Vitamin B3, Zinc, and Vitamin B5.
  • Wheat 's daily need coverage for Selenium is 150% more.
  • Pistachio has 13 times more Saturated Fat than Wheat . While Pistachio has 5.907g of Saturated Fat, Wheat has only 0.454g.

We used Nuts, pistachio nuts, raw and Wheat, durum types in this article.

Infographic

Pistachio vs Wheat 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.
Pistachio
Pistachio
5
:
5
Wheat
Wheat
Contains more Calcium +208.8%
Contains more Iron +11.4%
Contains more Potassium +137.8%
Contains less Sodium -50%
Contains more Copper +135.1%
Contains more Magnesium +19%
Contains more Zinc +89.1%
Contains more Manganese +151%
Contains more Selenium +1177.1%
Equal in Phosphorus - 508
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +208.8%
Contains more Iron +11.4%
Contains more Potassium +137.8%
Contains less Sodium -50%
Contains more Copper +135.1%
Contains more Magnesium +19%
Contains more Zinc +89.1%
Contains more Manganese +151%
Contains more Selenium +1177.1%
Equal in Phosphorus - 508

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.
Pistachio
Pistachio
7
:
2
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B6 +305.7%
Contains more Folate +18.6%
Contains more Vitamin B3 +418.3%
Contains more Vitamin B5 +79.8%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.6%
Contains more Vitamin B2 +32.2%
Contains more Vitamin B6 +305.7%
Contains more Folate +18.6%
Contains more Vitamin B3 +418.3%
Contains more Vitamin B5 +79.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Wheat
Wheat
Contains more Protein +47.4%
Contains more Fats +1734.8%
Contains more Other +67.4%
Contains more Carbs +161.8%
Contains more Water +150.3%
Pistachio
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +47.4%
Contains more Fats +1734.8%
Contains more Other +67.4%
Contains more Carbs +161.8%
Contains more Water +150.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +6660.8%
Contains more Polyunsaturated fat +1370.3%
Contains less Saturated Fat -92.3%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +6660.8%
Contains more Polyunsaturated fat +1370.3%
Contains less Saturated Fat -92.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Wheat Opinion
Net carbs 16.57g 71.13g Wheat
Protein 20.16g 13.68g Pistachio
Fats 45.32g 2.47g Pistachio
Carbs 27.17g 71.13g Wheat
Calories 560kcal 339kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Wheat
Fiber 10.6g Pistachio
Calcium 105mg 34mg Pistachio
Iron 3.92mg 3.52mg Pistachio
Magnesium 121mg 144mg Wheat
Phosphorus 490mg 508mg Wheat
Potassium 1025mg 431mg Pistachio
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 4.16mg Wheat
Copper 1.3mg 0.553mg Pistachio
Manganese 1.2mg 3.012mg Wheat
Selenium 7µg 89.4µg Wheat
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.419mg Pistachio
Vitamin B2 0.16mg 0.121mg Pistachio
Vitamin B3 1.3mg 6.738mg Wheat
Vitamin B5 0.52mg 0.935mg Wheat
Vitamin B6 1.7mg 0.419mg Pistachio
Folate 51µg 43µg Pistachio
Tryptophan 0.251mg 0.176mg Pistachio
Threonine 0.684mg 0.366mg Pistachio
Isoleucine 0.917mg 0.533mg Pistachio
Leucine 1.604mg 0.934mg Pistachio
Lysine 1.138mg 0.303mg Pistachio
Methionine 0.36mg 0.221mg Pistachio
Phenylalanine 1.092mg 0.681mg Pistachio
Valine 1.249mg 0.594mg Pistachio
Histidine 0.512mg 0.322mg Pistachio
Saturated Fat 5.907g 0.454g Wheat
Monounsaturated Fat 23.257g 0.344g Pistachio
Polyunsaturated fat 14.38g 0.978g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
71%
Pistachio
37%
Wheat
Minerals Daily Need Coverage Score
125%
Pistachio
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 5.453g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.2)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 22)
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)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.