Pistachio vs. Flour — In-Depth Nutrition Comparison
Compare
Important differences between pistachios and flour
- Pistachios have more copper, vitamin B6, phosphorus, fiber, and potassium; however, flour is richer in selenium, folate, vitamin B3, and vitamin B2.
- Pistachios' daily need coverage for copper is 128% more.
- Pistachios contain 39 times more vitamin B6 than flour. Pistachios contain 1.7mg of vitamin B6, while flour contains 0.044mg.
- Flour contains less saturated fat.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of pistachios is 28.
The food varieties used in the comparison are Nuts, pistachio nuts, raw and Wheat flour, white, all-purpose, enriched, bleached.
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.
| Contains more MagnesiumMagnesium | +450% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +857.9% |
| Contains more CopperCopper | +802.8% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +353.7% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +76% |
| Contains more IronIron | +18.4% |
| Contains more SeleniumSelenium | +384.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4666.7% |
| Contains more Vitamin B5Vitamin B5 | +18.7% |
| Contains more Vitamin B6Vitamin B6 | +3763.6% |
| Contains more Vitamin B2Vitamin B2 | +208.8% |
| Contains more Vitamin B3Vitamin B3 | +354.2% |
| Contains more FolateFolate | +258.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.3mg | 0.144mg | 128% |
| Vitamin B6 | 1.7mg | 0.044mg | 127% |
| Polyunsaturated fat | 14.38g | 0.413g | 93% |
| Fats | 45.32g | 0.98g | 68% |
| Monounsaturated fat | 23.257g | 0.087g | 58% |
| Phosphorus | 490mg | 108mg | 55% |
| Selenium | 7µg | 33.9µg | 49% |
| Folate | 51µg | 183µg | 33% |
| Fiber | 10.6g | 2.7g | 32% |
| Vitamin B3 | 1.3mg | 5.904mg | 29% |
| Potassium | 1025mg | 107mg | 27% |
| Saturated fat | 5.907g | 0.155g | 26% |
| Vitamin B2 | 0.16mg | 0.494mg | 26% |
| Magnesium | 121mg | 22mg | 24% |
| Manganese | 1.2mg | 0.682mg | 23% |
| Protein | 20.16g | 10.33g | 20% |
| Vitamin E | 2.86mg | 0.06mg | 19% |
| Carbs | 27.17g | 76.31g | 16% |
| Zinc | 2.2mg | 0.7mg | 14% |
| Calories | 560kcal | 364kcal | 10% |
| Iron | 3.92mg | 4.64mg | 9% |
| Calcium | 105mg | 15mg | 9% |
| Vitamin B1 | 0.87mg | 0.785mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin A | 26µg | 0µg | 3% |
| Vitamin B5 | 0.52mg | 0.438mg | 2% |
| Choline | 10.4mg | 2% | |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 73.61g | N/A |
| Sugar | 7.66g | 0.27g | N/A |
| Sodium | 1mg | 2mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.251mg | 0.127mg | 0% |
| Threonine | 0.684mg | 0.281mg | 0% |
| Isoleucine | 0.917mg | 0.357mg | 0% |
| Leucine | 1.604mg | 0.71mg | 0% |
| Lysine | 1.138mg | 0.228mg | 0% |
| Methionine | 0.36mg | 0.183mg | 0% |
| Phenylalanine | 1.092mg | 0.52mg | 0% |
| Valine | 1.249mg | 0.415mg | 0% |
| Histidine | 0.512mg | 0.23mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.2% |
| Contains more FatsFats | +4524.5% |
| Contains more OtherOther | +547.8% |
| Contains more CarbsCarbs | +180.9% |
| Contains more WaterWater | +172.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +26632.2% |
| Contains more Poly. FatPolyunsaturated fat | +3381.8% |
| Contains less Sat. FatSaturated fat | -97.4% |
