Oats vs. Pistachio — In-Depth Nutrition Comparison

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How are oats and pistachios different?

Oats are higher in manganese, vitamin B5, zinc, magnesium, and carbs; however, pistachios are richer in vitamin B6, copper, fats, and potassium.
Daily need coverage for manganese for oats is 162% higher.
Oats contain 3 times more vitamin B5 than pistachios. While oats contain 1.349mg of vitamin B5, pistachios contain only 0.52mg.
Oats have less saturated fat.
Pistachios have a lower glycemic index (28) than oats (59).

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oats

Pistachio

Contains more MagnesiumMagnesium	+46.3%
Contains more IronIron	+20.4%
Contains more ZincZinc	+80.5%
Contains more ManganeseManganese	+309.7%

Contains more CalciumCalcium	+94.4%
Contains more PotassiumPotassium	+138.9%
Contains more CopperCopper	+107.7%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+∞%

~equal in Phosphorus ~490mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oats

Pistachio

Contains more Vitamin B5Vitamin B5

+159.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+14%
Contains more Vitamin B2Vitamin B2	+15.1%
Contains more Vitamin B3Vitamin B3	+35.3%
Contains more Vitamin B6Vitamin B6	+1328.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.2mg	162%
Vitamin B6	0.119mg	1.7mg	122%
Omega-6 (Linoleic acid)		14.091g	83%
Polyunsaturated fat	2.535g	14.38g	79%
Copper	0.626mg	1.3mg	75%
Fats	6.9g	45.32g	59%
Monounsaturated fat	2.178g	23.257g	53%
Saturated fat	1.217g	5.907g	21%
Vitamin E		2.86mg	19%
Potassium	429mg	1025mg	18%
Vitamin B5	1.349mg	0.52mg	17%
Zinc	3.97mg	2.2mg	16%
Carbs	66.27g	27.17g	13%
Magnesium	177mg	121mg	13%
Selenium		7µg	13%
Iron	4.72mg	3.92mg	10%
Calories	389kcal	560kcal	9%
Vitamin B1	0.763mg	0.87mg	9%
Protein	16.89g	20.16g	7%
Vitamin C	0mg	5.6mg	6%
Calcium	54mg	105mg	5%
Phosphorus	523mg	490mg	5%
Vitamin A	0µg	26µg	3%
Vitamin B2	0.139mg	0.16mg	2%
Vitamin B3	0.961mg	1.3mg	2%
Starch		1.67g	1%
Folate	56µg	51µg	1%
Protein per 100 calories	4.3g	3.6g	N/A
Calories per 10 g protein	230kcal	278kcal	N/A
Weight per 100 calories	26g	18g	N/A
Unsaturated / Saturated Fat ratio	3.9	6.4	N/A
Net carbs	55.67g	16.57g	N/A
Sugar		7.66g	N/A
Fiber	10.6g	10.6g	0%
Sodium	2mg	1mg	0%
Tryptophan	0.234mg	0.251mg	0%
Threonine	0.575mg	0.684mg	0%
Isoleucine	0.694mg	0.917mg	0%
Leucine	1.284mg	1.604mg	0%
Lysine	0.701mg	1.138mg	0%
Methionine	0.312mg	0.36mg	0%
Phenylalanine	0.895mg	1.092mg	0%
Valine	0.937mg	1.249mg	0%
Histidine	0.405mg	0.512mg	0%
Fructose		0.24g	0%