Pistachio vs. Yogurt — In-Depth Nutrition Comparison
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What are the differences between pistachios and yogurt?
- Pistachios are higher in copper, vitamin B6, vitamin B1, manganese, phosphorus, iron, fiber, and magnesium, yet yogurt is higher in vitamin B12.
- Pistachios' daily need coverage for copper is 143% more.
- The amount of saturated fat in yogurt is lower.
We used Nuts, pistachio nuts, raw and Yogurt, Greek, plain, nonfat types in this article.
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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 MagnesiumMagnesium | +1000% |
| Contains more PotassiumPotassium | +627% |
| Contains more IronIron | +5500% |
| Contains more CopperCopper | +7547.1% |
| Contains more ZincZinc | +323.1% |
| Contains more PhosphorusPhosphorus | +263% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +13233.3% |
| Contains more SeleniumSelenium | +38.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin EVitamin E | +28500% |
| Contains more Vitamin B1Vitamin B1 | +3682.6% |
| Contains more Vitamin B3Vitamin B3 | +525% |
| Contains more Vitamin B5Vitamin B5 | +57.1% |
| Contains more Vitamin B6Vitamin B6 | +2598.4% |
| Contains more FolateFolate | +628.6% |
| Contains more Vitamin B2Vitamin B2 | +73.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +97.8% |
| Contains more FatsFats | +11520.5% |
| Contains more CarbsCarbs | +654.7% |
| Contains more OtherOther | +313.9% |
| Contains more WaterWater | +1847.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +43781.1% |
| Contains more Poly. FatPolyunsaturated fat | +119733.3% |
| Contains less Sat. FatSaturated fat | -98% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.3mg | 0.017mg | 143% |
| Vitamin B6 | 1.7mg | 0.063mg | 126% |
| Polyunsaturated fat | 14.38g | 0.012g | 96% |
| Vitamin B1 | 0.87mg | 0.023mg | 71% |
| Fats | 45.32g | 0.39g | 69% |
| Monounsaturated fat | 23.257g | 0.053g | 58% |
| Manganese | 1.2mg | 0.009mg | 52% |
| Phosphorus | 490mg | 135mg | 51% |
| Iron | 3.92mg | 0.07mg | 48% |
| Fiber | 10.6g | 0g | 42% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Potassium | 1025mg | 141mg | 26% |
| Magnesium | 121mg | 11mg | 26% |
| Saturated fat | 5.907g | 0.117g | 26% |
| Calories | 560kcal | 59kcal | 25% |
| Protein | 20.16g | 10.19g | 20% |
| Vitamin E | 2.86mg | 0.01mg | 19% |
| Zinc | 2.2mg | 0.52mg | 15% |
| Folate | 51µg | 7µg | 11% |
| Vitamin B2 | 0.16mg | 0.278mg | 9% |
| Carbs | 27.17g | 3.6g | 8% |
| Vitamin B3 | 1.3mg | 0.208mg | 7% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Selenium | 7µg | 9.7µg | 5% |
| Vitamin B5 | 0.52mg | 0.331mg | 4% |
| Choline | 15.1mg | 3% | |
| Vitamin A | 26µg | 1µg | 3% |
| Sodium | 1mg | 36mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Calcium | 105mg | 110mg | 1% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 3.6g | N/A |
| Sugar | 7.66g | 3.24g | N/A |
| Trans fat | 0g | 0.006g | 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 | 0g | 0% |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 14.091g | 0.01g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
125%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 5.79g)
Which food is lower in glycemic index?
Yogurt is lower in glycemic index (difference - 9)
Which food is lower in Cholesterol?
Pistachio is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 35mg)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($2.6)