Pecan vs. Pistachio — In-Depth Nutrition Comparison
Compare
Summary of differences between pecan and pistachios
- Pecan has more manganese and zinc, while pistachios have more vitamin B6, phosphorus, potassium, vitamin B1, iron, copper, vitamin E, and folate.
- Pecan covers your daily need for manganese, 143% more than pistachios.
- Pecan contains 2 times more zinc than pistachios. While pecan contains 4.53mg of zinc, pistachios contain only 2.2mg.
- Pecan has a lower glycemic index. The glycemic index of pecan is 10, while the glycemic index of pistachios is 28.
These are the specific foods used in this comparison Nuts, pecans and Nuts, pistachio nuts, raw.
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.
| Contains more ZincZinc | +105.9% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +275% |
| Contains more CalciumCalcium | +50% |
| Contains more PotassiumPotassium | +150% |
| Contains more IronIron | +54.9% |
| Contains more PhosphorusPhosphorus | +76.9% |
| Contains more SeleniumSelenium | +84.2% |
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 B5Vitamin B5 | +66% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +409.1% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin EVitamin E | +104.3% |
| Contains more Vitamin B1Vitamin B1 | +31.8% |
| Contains more Vitamin B2Vitamin B2 | +23.1% |
| Contains more Vitamin B3Vitamin B3 | +11.4% |
| Contains more Vitamin B6Vitamin B6 | +709.5% |
| Contains more FolateFolate | +131.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +58.8% |
| Contains more ProteinProtein | +119.8% |
| Contains more CarbsCarbs | +96% |
| Contains more WaterWater | +24.1% |
| Contains more OtherOther | +101.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +75.4% |
| Contains more Poly. FatPolyunsaturated fat | +50.3% |
~equal in
Saturated fat
~5.907g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +263% |
| Contains more SucroseSucrose | +76.2% |
| Contains more GlucoseGlucose | +700% |
| Contains more FructoseFructose | +500% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 4.5mg | 1.2mg | 143% |
| Vitamin B6 | 0.21mg | 1.7mg | 115% |
| Polyunsaturated fat | 21.614g | 14.38g | 48% |
| Monounsaturated fat | 40.801g | 23.257g | 44% |
| Fats | 71.97g | 45.32g | 41% |
| Phosphorus | 277mg | 490mg | 30% |
| Protein | 9.17g | 20.16g | 22% |
| Zinc | 4.53mg | 2.2mg | 21% |
| Vitamin B1 | 0.66mg | 0.87mg | 18% |
| Potassium | 410mg | 1025mg | 18% |
| Iron | 2.53mg | 3.92mg | 17% |
| Copper | 1.2mg | 1.3mg | 11% |
| Vitamin E | 1.4mg | 2.86mg | 10% |
| Choline | 40.5mg | 7% | |
| Folate | 22µg | 51µg | 7% |
| Vitamin B5 | 0.863mg | 0.52mg | 7% |
| Calories | 691kcal | 560kcal | 7% |
| Selenium | 3.8µg | 7µg | 6% |
| Vitamin C | 1.1mg | 5.6mg | 5% |
| Carbs | 13.86g | 27.17g | 4% |
| Fiber | 9.6g | 10.6g | 4% |
| Calcium | 70mg | 105mg | 4% |
| Vitamin A | 3µg | 26µg | 3% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin B2 | 0.13mg | 0.16mg | 2% |
| Vitamin B3 | 1.167mg | 1.3mg | 1% |
| Saturated fat | 6.18g | 5.907g | 1% |
| Net carbs | 4.26g | 16.57g | N/A |
| Magnesium | 121mg | 121mg | 0% |
| Sugar | 3.97g | 7.66g | N/A |
| Starch | 0.46g | 1.67g | 0% |
| Sodium | 0mg | 1mg | 0% |
| Tryptophan | 0.093mg | 0.251mg | 0% |
| Threonine | 0.306mg | 0.684mg | 0% |
| Isoleucine | 0.336mg | 0.917mg | 0% |
| Leucine | 0.598mg | 1.604mg | 0% |
| Lysine | 0.287mg | 1.138mg | 0% |
| Methionine | 0.183mg | 0.36mg | 0% |
| Phenylalanine | 0.426mg | 1.092mg | 0% |
| Valine | 0.411mg | 1.249mg | 0% |
| Histidine | 0.262mg | 0.512mg | 0% |
| Fructose | 0.04g | 0.24g | 0% |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
31%
63%
Minerals Daily Need Coverage Score
149%
125%
Comparison summary
Which food is lower in Saturated fat?
Pistachio is lower in Saturated fat (difference - 0.273g)
Which food is cheaper?
Pistachio is cheaper (difference - $0.4)
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 lower in Sugar?
Pecan is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Pecan contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pecan is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)