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  6. Pistachio vs. Yogurt

Pistachio vs. Yogurt — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Yogurt?

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Manganese, Phosphorus, Iron, Fiber, and Magnesium, yet Yogurt is higher in Vitamin B12.
  • Pistachio's 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.

Infographic

Pistachio vs Yogurt 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
8
:
2
Yogurt
Yogurt
Contains more Iron +5500%
Contains more Magnesium +1000%
Contains more Phosphorus +263%
Contains more Potassium +627%
Contains less Sodium -97.2%
Contains more Zinc +323.1%
Contains more Copper +7547.1%
Contains more Manganese +13233.3%
Contains more Selenium +38.6%
Equal in Calcium - 110
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Yogurt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +5500%
Contains more Magnesium +1000%
Contains more Phosphorus +263%
Contains more Potassium +627%
Contains less Sodium -97.2%
Contains more Zinc +323.1%
Contains more Copper +7547.1%
Contains more Manganese +13233.3%
Contains more Selenium +38.6%
Equal in Calcium - 110

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
8
:
3
Yogurt
Yogurt
Contains more Vitamin A +12800%
Contains more Vitamin E +28500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3682.6%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +2598.4%
Contains more Folate +628.6%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B12 +∞%
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%
Yogurt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 0%
Contains more Vitamin A +12800%
Contains more Vitamin E +28500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +3682.6%
Contains more Vitamin B3 +525%
Contains more Vitamin B5 +57.1%
Contains more Vitamin B6 +2598.4%
Contains more Folate +628.6%
Contains more Vitamin B2 +73.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Yogurt
Yogurt
Contains more Protein +97.8%
Contains more Fats +11520.5%
Contains more Carbs +654.7%
Contains more Other +313.9%
Contains more Water +1847.4%
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
Yogurt
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more Protein +97.8%
Contains more Fats +11520.5%
Contains more Carbs +654.7%
Contains more Other +313.9%
Contains more Water +1847.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Yogurt
Yogurt
Contains more Monounsaturated Fat +43781.1%
Contains more Polyunsaturated fat +119733.3%
Contains less Saturated Fat -98%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Yogurt
64% 29% 7%
Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g
Contains more Monounsaturated Fat +43781.1%
Contains more Polyunsaturated fat +119733.3%
Contains less Saturated Fat -98%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pistachio
Pistachio
5
:
2
Yogurt
Yogurt
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%
Pistachio
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
Yogurt
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Yogurt Opinion
Net carbs 16.57g 3.6g Pistachio
Protein 20.16g 10.19g Pistachio
Fats 45.32g 0.39g Pistachio
Carbs 27.17g 3.6g Pistachio
Calories 560kcal 59kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g 0g Pistachio
Sugar 7.66g 3.24g Yogurt
Fiber 10.6g 0g Pistachio
Calcium 105mg 110mg Yogurt
Iron 3.92mg 0.07mg Pistachio
Magnesium 121mg 11mg Pistachio
Phosphorus 490mg 135mg Pistachio
Potassium 1025mg 141mg Pistachio
Sodium 1mg 36mg Pistachio
Zinc 2.2mg 0.52mg Pistachio
Copper 1.3mg 0.017mg Pistachio
Manganese 1.2mg 0.009mg Pistachio
Selenium 7µg 9.7µg Yogurt
Vitamin A 516IU 4IU Pistachio
Vitamin A RAE 26µg 1µg Pistachio
Vitamin E 2.86mg 0.01mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.023mg Pistachio
Vitamin B2 0.16mg 0.278mg Yogurt
Vitamin B3 1.3mg 0.208mg Pistachio
Vitamin B5 0.52mg 0.331mg Pistachio
Vitamin B6 1.7mg 0.063mg Pistachio
Folate 51µg 7µg Pistachio
Vitamin B12 0µg 0.75µg Yogurt
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Cholesterol 0mg 5mg Pistachio
Trans Fat 0g 0.006g Pistachio
Saturated Fat 5.907g 0.117g Yogurt
Monounsaturated Fat 23.257g 0.053g Pistachio
Polyunsaturated fat 14.38g 0.012g Pistachio
Omega-6 - Linoleic acid 14.091g 0.01g Pistachio
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
125%
Pistachio
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated Fat?
Yogurt
Yogurt is lower in Saturated Fat (difference - 5.79g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 9)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 5mg)
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
Which food is cheaper?
?
The foods are relatively equal in price ($2.6)

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.