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Pecan vs Pistachio - In-Depth Nutrition Comparison

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Summary of differences between Pecan and Pistachio

  • Pecan has more Manganese, and Zinc, while Pistachio has more Vitamin B6, Phosphorus, Potassium, Vitamin B1, Iron, Copper, Vitamin E , and Folate.
  • Pecan covers your daily need of Manganese 143% more than Pistachio.
  • Pecan contains 2 times more Zinc than Pistachio. While Pecan contains 4.53mg of Zinc, Pistachio contains only 2.2mg.

These are the specific foods used in this comparison Nuts, pecans and Nuts, pistachio nuts, raw.

Infographic

Pecan vs Pistachio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Zinc +105.9%
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Equal in Magnesium - 121
Equal in Copper - 1.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains less Sodium -100%
Contains more Zinc +105.9%
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Equal in Magnesium - 121
Equal in Copper - 1.3

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Pecan
2
:
Contains more Vitamin B5 +66%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +709.5%
Contains more Folate +131.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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%
Contains more Vitamin B5 +66%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +31.8%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B6 +709.5%
Contains more Folate +131.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pecan Pistachio
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pecan Pistachio Opinion
Net carbs 4.26g 16.57g Pistachio
Protein 9.17g 20.16g Pistachio
Fats 71.97g 45.32g Pecan
Carbs 13.86g 27.17g Pistachio
Calories 691kcal 560kcal Pecan
Starch 0.46g 1.67g Pistachio
Fructose 0.04g 0.24g Pistachio
Sugar 3.97g 7.66g Pecan
Fiber 9.6g 10.6g Pistachio
Calcium 70mg 105mg Pistachio
Iron 2.53mg 3.92mg Pistachio
Magnesium 121mg 121mg
Phosphorus 277mg 490mg Pistachio
Potassium 410mg 1025mg Pistachio
Sodium 0mg 1mg Pecan
Zinc 4.53mg 2.2mg Pecan
Copper 1.2mg 1.3mg Pistachio
Vitamin A 56IU 516IU Pistachio
Vitamin E 1.4mg 2.86mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 5.6mg Pistachio
Vitamin B1 0.66mg 0.87mg Pistachio
Vitamin B2 0.13mg 0.16mg Pistachio
Vitamin B3 1.167mg 1.3mg Pistachio
Vitamin B5 0.863mg 0.52mg Pecan
Vitamin B6 0.21mg 1.7mg Pistachio
Folate 22µg 51µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K 3.5µg µg Pecan
Tryptophan 0.093mg 0.251mg Pistachio
Threonine 0.306mg 0.684mg Pistachio
Isoleucine 0.336mg 0.917mg Pistachio
Leucine 0.598mg 1.604mg Pistachio
Lysine 0.287mg 1.138mg Pistachio
Methionine 0.183mg 0.36mg Pistachio
Phenylalanine 0.426mg 1.092mg Pistachio
Valine 0.411mg 1.249mg Pistachio
Histidine 0.262mg 0.512mg Pistachio
Cholesterol 0mg 0mg
Trans Fat g 0g Pecan
Saturated Fat 6.18g 5.907g Pistachio
Monounsaturated Fat 40.801g 23.257g Pecan
Polyunsaturated fat 21.614g 14.38g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Pecan
71
Pistachio
Mineral Summary Score
110
Pecan
132
Pistachio

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
55%
Pecan
121%
Pistachio
Carbohydrates
14%
Pecan
27%
Pistachio
Fats
332%
Pecan
209%
Pistachio

Comparison summary

Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 0.273g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
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 lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 3.69g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pecan
Pecan is lower in glycemic index (difference - 18)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.