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  6. Pistachio vs. Whey

Pistachio vs. Whey — In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Whey

  • Whey has less Copper, Vitamin B6, Vitamin B1, Phosphorus, Manganese, Iron, Fiber, Magnesium, and Potassium.
  • Pistachio covers your daily Copper needs 144% more than Whey.
  • Whey has less Saturated Fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Whey, sweet, fluid.

Infographic

Pistachio vs Whey 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
10
:
0
Whey
Whey
Contains more Calcium +123.4%
Contains more Iron +6433.3%
Contains more Magnesium +1412.5%
Contains more Phosphorus +965.2%
Contains more Potassium +536.6%
Contains less Sodium -98.1%
Contains more Zinc +1592.3%
Contains more Copper +32400%
Contains more Manganese +119900%
Contains more Selenium +268.4%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +123.4%
Contains more Iron +6433.3%
Contains more Magnesium +1412.5%
Contains more Phosphorus +965.2%
Contains more Potassium +536.6%
Contains less Sodium -98.1%
Contains more Zinc +1592.3%
Contains more Copper +32400%
Contains more Manganese +119900%
Contains more Selenium +268.4%

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
10
:
2
Whey
Whey
Contains more Vitamin A +4200%
Contains more Vitamin E +∞%
Contains more Vitamin C +5500%
Contains more Vitamin B1 +2316.7%
Contains more Vitamin B3 +1656.8%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +5383.9%
Contains more Folate +5000%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin A +4200%
Contains more Vitamin E +∞%
Contains more Vitamin C +5500%
Contains more Vitamin B1 +2316.7%
Contains more Vitamin B3 +1656.8%
Contains more Vitamin B5 +35.8%
Contains more Vitamin B6 +5383.9%
Contains more Folate +5000%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Whey
Whey
Contains more Protein +2271.8%
Contains more Fats +12488.9%
Contains more Carbs +428.6%
Contains more Other +462.3%
Contains more Water +2030.9%
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
Whey
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +2271.8%
Contains more Fats +12488.9%
Contains more Carbs +428.6%
Contains more Other +462.3%
Contains more Water +2030.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +23157%
Contains more Polyunsaturated fat +130627.3%
Contains less Saturated Fat -96.1%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +23157%
Contains more Polyunsaturated fat +130627.3%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Whey Opinion
Net carbs 16.57g 5.14g Pistachio
Protein 20.16g 0.85g Pistachio
Fats 45.32g 0.36g Pistachio
Carbs 27.17g 5.14g Pistachio
Calories 560kcal 27kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 5.14g Whey
Fiber 10.6g 0g Pistachio
Calcium 105mg 47mg Pistachio
Iron 3.92mg 0.06mg Pistachio
Magnesium 121mg 8mg Pistachio
Phosphorus 490mg 46mg Pistachio
Potassium 1025mg 161mg Pistachio
Sodium 1mg 54mg Pistachio
Zinc 2.2mg 0.13mg Pistachio
Copper 1.3mg 0.004mg Pistachio
Manganese 1.2mg 0.001mg Pistachio
Selenium 7µg 1.9µg Pistachio
Vitamin A 516IU 12IU Pistachio
Vitamin A RAE 26µg 3µg Pistachio
Vitamin E 2.86mg 0mg Pistachio
Vitamin C 5.6mg 0.1mg Pistachio
Vitamin B1 0.87mg 0.036mg Pistachio
Vitamin B2 0.16mg 0.158mg Pistachio
Vitamin B3 1.3mg 0.074mg Pistachio
Vitamin B5 0.52mg 0.383mg Pistachio
Vitamin B6 1.7mg 0.031mg Pistachio
Folate 51µg 1µg Pistachio
Vitamin B12 0µg 0.28µg Whey
Tryptophan 0.251mg 0.013mg Pistachio
Threonine 0.684mg 0.054mg Pistachio
Isoleucine 0.917mg 0.047mg Pistachio
Leucine 1.604mg 0.078mg Pistachio
Lysine 1.138mg 0.068mg Pistachio
Methionine 0.36mg 0.016mg Pistachio
Phenylalanine 1.092mg 0.027mg Pistachio
Valine 1.249mg 0.046mg Pistachio
Histidine 0.512mg 0.016mg Pistachio
Cholesterol 0mg 2mg Pistachio
Saturated Fat 5.907g 0.23g Whey
Monounsaturated Fat 23.257g 0.1g Pistachio
Polyunsaturated fat 14.38g 0.011g 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 Whey
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
71%
Pistachio
9%
Whey
Minerals Daily Need Coverage Score
125%
Pistachio
8%
Whey

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 2.52g)
Which food is lower in Saturated Fat?
Whey
Whey is lower in Saturated Fat (difference - 5.677g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $1)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.