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Pistachio vs. White chocolate — In-Depth Nutrition Comparison

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How are pistachios and white chocolate different?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, manganese, iron, phosphorus, fiber, and magnesium, while white chocolate is higher in vitamin B12.
  • Pistachios cover your daily need for copper, 138% more than white chocolate.
  • Pistachios contain 150 times more manganese than white chocolate. Pistachios contain 1.2mg of manganese, while white chocolate contains 0.008mg.
  • Pistachios are lower in saturated fat.
  • White chocolate has a higher glycemic index (41) than pistachios (28).

Nuts, pistachio nuts, raw and Candies, white chocolate types were used in this article.

Infographic

Pistachio vs White chocolate 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +908.3%
Contains more PotassiumPotassium +258.4%
Contains more IronIron +1533.3%
Contains more CopperCopper +2066.7%
Contains more ZincZinc +197.3%
Contains more PhosphorusPhosphorus +178.4%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +14900%
Contains more SeleniumSelenium +55.6%
Contains more CalciumCalcium +89.5%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +1020%
Contains more Vitamin AVitamin A +188.9%
Contains more Vitamin EVitamin E +197.9%
Contains more Vitamin B1Vitamin B1 +1281%
Contains more Vitamin B3Vitamin B3 +74.5%
Contains more Vitamin B6Vitamin B6 +2935.7%
Contains more FolateFolate +628.6%
Contains more Vitamin B2Vitamin B2 +76.3%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +243.4%
Contains more FatsFats +41.2%
Contains more WaterWater +236.2%
Contains more OtherOther +98.7%
Contains more CarbsCarbs +118%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +155.7%
Contains more Poly. FatPolyunsaturated fat +1319.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio White chocolate DV% diff.
Copper 1.3mg 0.06mg 138%
Vitamin B6 1.7mg 0.056mg 126%
Polyunsaturated fat 14.38g 1.013g 89%
Vitamin B1 0.87mg 0.063mg 67%
Saturated fat 5.907g 19.412g 61%
Manganese 1.2mg 0.008mg 52%
Iron 3.92mg 0.24mg 46%
Phosphorus 490mg 176mg 45%
Fiber 10.6g 0.2g 42%
Monounsaturated fat 23.257g 9.097g 35%
Protein 20.16g 5.87g 29%
Magnesium 121mg 12mg 26%
Vitamin B12 0µg 0.56µg 23%
Potassium 1025mg 286mg 22%
Fats 45.32g 32.09g 20%
Vitamin E 2.86mg 0.96mg 13%
Zinc 2.2mg 0.74mg 13%
Carbs 27.17g 59.24g 11%
Folate 51µg 7µg 11%
Calcium 105mg 199mg 9%
Vitamin B2 0.16mg 0.282mg 9%
Vitamin K 9.1µg 8%
Cholesterol 0mg 21mg 7%
Vitamin C 5.6mg 0.5mg 6%
Selenium 7µg 4.5µg 5%
Choline 29.5mg 5%
Sodium 1mg 90mg 4%
Vitamin B3 1.3mg 0.745mg 3%
Vitamin A 26µg 9µg 2%
Vitamin B5 0.52mg 0.608mg 2%
Calories 560kcal 539kcal 1%
Starch 1.67g 1%
Net carbs 16.57g 59.04g N/A
Sugar 7.66g 59g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
22%
White chocolate
Minerals Daily Need Coverage Score
125%
Pistachio
26%
White chocolate

Comparison summary

Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.1)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 51.34g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 13.505g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.