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Pistachio vs. Flour — In-Depth Nutrition Comparison

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Important differences between Pistachio and Flour

  • Pistachio has more Copper, Vitamin B6, Phosphorus, Fiber, and Potassium, however, Flour is richer in Selenium, Folate, Vitamin B3, and Vitamin B2.
  • Pistachio's daily need coverage for Copper is 128% more.
  • Pistachio contains 39 times more Vitamin B6 than Flour. Pistachio contains 1.7mg of Vitamin B6, while Flour contains 0.044mg.
  • Flour contains less Saturated Fat.

The food varieties used in the comparison are Nuts, pistachio nuts, raw and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Pistachio vs Flour 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.
Contains more Calcium +600%
Contains more Magnesium +450%
Contains more Phosphorus +353.7%
Contains more Potassium +857.9%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +802.8%
Contains more Manganese +76%
Contains more Iron +18.4%
Contains more Selenium +384.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +600%
Contains more Magnesium +450%
Contains more Phosphorus +353.7%
Contains more Potassium +857.9%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +802.8%
Contains more Manganese +76%
Contains more Iron +18.4%
Contains more Selenium +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.
:
5
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +4666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +3763.6%
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +354.2%
Contains more Folate +258.8%
Equal in Vitamin B1 - 0.785
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +3763.6%
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +354.2%
Contains more Folate +258.8%
Equal in Vitamin B1 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +95.2%
Contains more Fats +4524.5%
Contains more Other +547.8%
Contains more Carbs +180.9%
Contains more Water +172.8%
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +95.2%
Contains more Fats +4524.5%
Contains more Other +547.8%
Contains more Carbs +180.9%
Contains more Water +172.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +26632.2%
Contains more Polyunsaturated fat +3381.8%
Contains less Saturated Fat -97.4%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +26632.2%
Contains more Polyunsaturated fat +3381.8%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Flour Opinion
Net carbs 16.57g 73.61g Flour
Protein 20.16g 10.33g Pistachio
Fats 45.32g 0.98g Pistachio
Carbs 27.17g 76.31g Flour
Calories 560kcal 364kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 0.27g Flour
Fiber 10.6g 2.7g Pistachio
Calcium 105mg 15mg Pistachio
Iron 3.92mg 4.64mg Flour
Magnesium 121mg 22mg Pistachio
Phosphorus 490mg 108mg Pistachio
Potassium 1025mg 107mg Pistachio
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 0.7mg Pistachio
Copper 1.3mg 0.144mg Pistachio
Manganese 1.2mg 0.682mg Pistachio
Selenium 7µg 33.9µg Flour
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.06mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.785mg Pistachio
Vitamin B2 0.16mg 0.494mg Flour
Vitamin B3 1.3mg 5.904mg Flour
Vitamin B5 0.52mg 0.438mg Pistachio
Vitamin B6 1.7mg 0.044mg Pistachio
Folate 51µg 183µg Flour
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.251mg 0.127mg Pistachio
Threonine 0.684mg 0.281mg Pistachio
Isoleucine 0.917mg 0.357mg Pistachio
Leucine 1.604mg 0.71mg Pistachio
Lysine 1.138mg 0.228mg Pistachio
Methionine 0.36mg 0.183mg Pistachio
Phenylalanine 1.092mg 0.52mg Pistachio
Valine 1.249mg 0.415mg Pistachio
Histidine 0.512mg 0.23mg Pistachio
Saturated Fat 5.907g 0.155g Flour
Monounsaturated Fat 23.257g 0.087g Pistachio
Polyunsaturated fat 14.38g 0.413g 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 Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
Pistachio
46%
Flour
Minerals Daily Need Coverage Score
125%
Pistachio
59%
Flour

Comparison summary

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 - 44)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.39g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 5.752g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.