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

Pistachio vs. Yogurt — In-Depth Nutrition Comparison

Compare

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.

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.
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%
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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%
~equal in Calcium ~110mg

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%
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
Yogurt
1
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 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
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
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
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
2
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 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.
Pistachio Yogurt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pistachio Yogurt 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?

ok
ok
is better in case of low diet
Pistachio Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
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 is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 35mg)
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.