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. Flour

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

Pistachio vs Flour 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Flour
Flour
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Flour 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%
Vitamin B2 0.16mg 0.494mg 26%
Saturated fat 5.907g 0.155g 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%
Calcium 105mg 15mg 9%
Iron 3.92mg 4.64mg 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%
Protein per 100 calories 3.6g 2.8g N/A
Calories per 10 g protein 278kcal 352kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 6.4 3.2 N/A
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
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
Flour
Flour
2
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 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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +26632.2%
Contains more Poly. FatPolyunsaturated fat +3381.8%
Contains less Sat. FatSaturated fat -97.4%

People also compare

Pistachio
Pistachio vs Pecan
Pecan
Pistachio
Pistachio vs Walnut
Walnut
Pistachio
Pistachio vs Chestnut
Chestnut
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

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.