Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pistachio vs. Wild rice raw — In-Depth Nutrition Comparison

Compare

How are pistachios and wild rice raw different?

  • Pistachios are higher in vitamin B6, copper, vitamin B1, iron, fiber, potassium, and vitamin E; however, wild rice raw is richer in zinc and vitamin B3.
  • Daily need coverage for vitamin B6 for pistachios is 101% higher.
  • Pistachios contain 38 times more saturated fat than wild rice raw. While pistachios contain 5.907g of saturated fat, wild rice raw contains only 0.156g.
  • Pistachios have a lower glycemic index (28) than wild rice raw (57).

Nuts, pistachio nuts, raw and Wild rice, raw are the varieties used in this article.

Infographic

Pistachio vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +140%
Contains more IronIron +100%
Contains more CopperCopper +148.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +150%
Contains more MagnesiumMagnesium +46.3%
Contains more ZincZinc +170.9%
Contains more ManganeseManganese +10.8%

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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +248.8%
Contains more Vitamin B1Vitamin B1 +656.5%
Contains more Vitamin B6Vitamin B6 +334.8%
Contains more Vitamin B2Vitamin B2 +63.8%
Contains more Vitamin B3Vitamin B3 +417.9%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more FolateFolate +86.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +36.9%
Contains more FatsFats +4096.3%
Contains more OtherOther +94.8%
Contains more CarbsCarbs +175.7%
Contains more WaterWater +77.6%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +14527%
Contains more Poly. FatPolyunsaturated fat +2027.2%
Contains less Sat. FatSaturated fat -97.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +925.4%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Wild rice raw DV% diff.
Vitamin B6 1.7mg 0.391mg 101%
Polyunsaturated fat 14.38g 0.676g 91%
Copper 1.3mg 0.524mg 86%
Fats 45.32g 1.08g 68%
Vitamin B1 0.87mg 0.115mg 63%
Monounsaturated fat 23.257g 0.159g 58%
Vitamin B3 1.3mg 6.733mg 34%
Zinc 2.2mg 5.96mg 34%
Saturated fat 5.907g 0.156g 26%
Iron 3.92mg 1.96mg 25%
Fiber 10.6g 6.2g 18%
Potassium 1025mg 427mg 18%
Carbs 27.17g 74.9g 16%
Vitamin E 2.86mg 0.82mg 14%
Magnesium 121mg 177mg 13%
Folate 51µg 95µg 11%
Vitamin B5 0.52mg 1.074mg 11%
Protein 20.16g 14.73g 11%
Calories 560kcal 357kcal 10%
Selenium 7µg 2.8µg 8%
Vitamin B2 0.16mg 0.262mg 8%
Calcium 105mg 21mg 8%
Phosphorus 490mg 433mg 8%
Manganese 1.2mg 1.329mg 6%
Choline 35mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 1µg 3%
Vitamin K 1.9µg 2%
Starch 1.67g 1%
Net carbs 16.57g 68.7g N/A
Sugar 7.66g 2.5g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.179mg 0%
Threonine 0.684mg 0.469mg 0%
Isoleucine 0.917mg 0.618mg 0%
Leucine 1.604mg 1.018mg 0%
Lysine 1.138mg 0.629mg 0%
Methionine 0.36mg 0.438mg 0%
Phenylalanine 1.092mg 0.721mg 0%
Valine 1.249mg 0.858mg 0%
Histidine 0.512mg 0.384mg 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 Wild rice raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
37%
Wild rice raw
Minerals Daily Need Coverage Score
125%
Pistachio
96%
Wild rice raw

Comparison summary

Which food is lower in Sugar?
Wild rice raw
Wild rice raw is lower in Sugar (difference - 5.16g)
Which food is lower in Saturated fat?
Wild rice raw
Wild rice raw is lower in Saturated fat (difference - 5.751g)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 29)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.