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  6. Pecan vs. Pistachio

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
Pecan
3
:
6
Pistachio
Pistachio
Contains less Sodium -100%
Contains more Zinc +105.9%
Contains more Manganese +275%
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Contains more Selenium +84.2%
Equal in Magnesium - 121
Equal in Copper - 1.3
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains less Sodium -100%
Contains more Zinc +105.9%
Contains more Manganese +275%
Contains more Calcium +50%
Contains more Iron +54.9%
Contains more Phosphorus +76.9%
Contains more Potassium +150%
Contains more Selenium +84.2%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
Pecan
2
:
8
Pistachio
Pistachio
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%
Pecan
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%
Pistachio
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
1
:
4
Pistachio
Pistachio
Contains more Fats +58.8%
Contains more Protein +119.8%
Contains more Carbs +96%
Contains more Water +24.1%
Contains more Other +101.4%
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Pistachio
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 Fats +58.8%
Contains more Protein +119.8%
Contains more Carbs +96%
Contains more Water +24.1%
Contains more Other +101.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Pistachio
Pistachio
Contains more Monounsaturated Fat +75.4%
Contains more Polyunsaturated fat +50.3%
Equal in Saturated Fat - 5.907
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains more Monounsaturated Fat +75.4%
Contains more Polyunsaturated fat +50.3%
Equal in Saturated Fat - 5.907

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
Pecan
0
:
5
Pistachio
Pistachio
Contains more Starch +263%
Contains more Sucrose +76.2%
Contains more Glucose +700%
Contains more Fructose +500%
Contains more Maltose +∞%
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pistachio
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
Contains more Starch +263%
Contains more Sucrose +76.2%
Contains more Glucose +700%
Contains more Fructose +500%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 4.5mg 1.2mg Pecan
Selenium 3.8µg 7µg Pistachio
Vitamin A 56IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 1.4mg 2.86mg Pistachio
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 K 3.5µg 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
Saturated Fat 6.18g 5.907g Pistachio
Monounsaturated Fat 40.801g 23.257g Pecan
Polyunsaturated fat 21.614g 14.38g Pecan
Omega-6 - Linoleic acid 14.091g Pistachio

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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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%
Pecan
71%
Pistachio
Minerals Daily Need Coverage Score
149%
Pecan
125%
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

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. 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.