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Oat vs. Pistachio — In-Depth Nutrition Comparison

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How are Oat and Pistachio different?

  • Oat is higher in Manganese, Vitamin B5, Zinc, Magnesium, and Iron, however, Pistachio is richer in Vitamin B6, Copper, Potassium, and Vitamin B1.
  • Daily need coverage for Manganese from Oat is 162% higher.
  • Oat contains 3 times more Vitamin B5 than Pistachio. While Oat contains 1.349mg of Vitamin B5, Pistachio contains only 0.52mg.
  • Oat has less Saturated Fat.

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

Infographic

Oat vs Pistachio infographic
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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.
Oat
5
:
Contains more Iron +20.4%
Contains more Magnesium +46.3%
Contains more Zinc +80.5%
Contains more Manganese +309.7%
Contains more Calcium +94.4%
Contains more Potassium +138.9%
Contains less Sodium -50%
Contains more Copper +107.7%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +20.4%
Contains more Magnesium +46.3%
Contains more Zinc +80.5%
Contains more Manganese +309.7%
Contains more Calcium +94.4%
Contains more Potassium +138.9%
Contains less Sodium -50%
Contains more Copper +107.7%
Equal in Phosphorus - 490

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.
Oat
2
:
Contains more Vitamin B5 +159.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +1328.6%
Equal in Folate - 51
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin B5 +159.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14%
Contains more Vitamin B2 +15.1%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +1328.6%
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
Contains more Carbs +143.9%
Contains more Water +88.1%
Contains more Protein +19.4%
Contains more Fats +556.8%
Contains more Other +73.3%
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
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
Contains more Carbs +143.9%
Contains more Water +88.1%
Contains more Protein +19.4%
Contains more Fats +556.8%
Contains more Other +73.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +967.8%
Contains more Polyunsaturated fat +467.3%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -79.4%
Contains more Monounsaturated Fat +967.8%
Contains more Polyunsaturated fat +467.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oat Pistachio Opinion
Net carbs 55.67g 16.57g Oat
Protein 16.89g 20.16g Pistachio
Fats 6.9g 45.32g Pistachio
Carbs 66.27g 27.17g Oat
Calories 389kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Oat
Fiber 10.6g 10.6g
Calcium 54mg 105mg Pistachio
Iron 4.72mg 3.92mg Oat
Magnesium 177mg 121mg Oat
Phosphorus 523mg 490mg Oat
Potassium 429mg 1025mg Pistachio
Sodium 2mg 1mg Pistachio
Zinc 3.97mg 2.2mg Oat
Copper 0.626mg 1.3mg Pistachio
Manganese 4.916mg 1.2mg Oat
Selenium 7µg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.763mg 0.87mg Pistachio
Vitamin B2 0.139mg 0.16mg Pistachio
Vitamin B3 0.961mg 1.3mg Pistachio
Vitamin B5 1.349mg 0.52mg Oat
Vitamin B6 0.119mg 1.7mg Pistachio
Folate 56µg 51µg Oat
Tryptophan 0.234mg 0.251mg Pistachio
Threonine 0.575mg 0.684mg Pistachio
Isoleucine 0.694mg 0.917mg Pistachio
Leucine 1.284mg 1.604mg Pistachio
Lysine 0.701mg 1.138mg Pistachio
Methionine 0.312mg 0.36mg Pistachio
Phenylalanine 0.895mg 1.092mg Pistachio
Valine 0.937mg 1.249mg Pistachio
Histidine 0.405mg 0.512mg Pistachio
Saturated Fat 1.217g 5.907g Oat
Monounsaturated Fat 2.178g 23.257g Pistachio
Polyunsaturated fat 2.535g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Pistachio
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
30%
Oat
65%
Pistachio
Minerals Daily Need Coverage Score
154%
Oat
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 31)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 4.69g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2)
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.