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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.

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Pecan 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pecan
2
:
Contains more Zinc +105.9%
Contains less Sodium -100%
Contains more Iron +54.9%
Contains more Calcium +50%
Contains more Potassium +150%
Contains more Phosphorus +76.9%
Equal in Magnesium - 121
Equal in Copper - 1.3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Zinc +105.9%
Contains less Sodium -100%
Contains more Iron +54.9%
Contains more Calcium +50%
Contains more Potassium +150%
Contains more Phosphorus +76.9%
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 C +409.1%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin B5 +66%
Contains more Vitamin C +409.1%
Contains more Vitamin A +821.4%
Contains more Vitamin E +104.3%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
55%
Pecan
121%
Pistachio
Carbohydrates
14%
Pecan
27%
Pistachio
Fats
332%
Pecan
209%
Pistachio

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Pecan
Pecan contains less Sugars (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 - 5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pecan Pistachio Opinion
Calories 691 560 Pecan
Protein 9.17 20.16 Pistachio
Fats 71.97 45.32 Pecan
Vitamin C 1.1 5.6 Pistachio
Carbs 13.86 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 3.92 Pistachio
Calcium 70 105 Pistachio
Potassium 410 1025 Pistachio
Magnesium 121 121
Sugars 3.97 7.66 Pecan
Fiber 9.6 10.6 Pistachio
Copper 1.2 1.3 Pistachio
Zinc 4.53 2.2 Pecan
Starch 0.46 1.67 Pistachio
Phosphorus 277 490 Pistachio
Sodium 0 1 Pecan
Vitamin A 56 516 Pistachio
Vitamin E 1.4 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.66 0.87 Pistachio
Vitamin B2 0.13 0.16 Pistachio
Vitamin B3 1.167 1.3 Pistachio
Vitamin B5 0.863 0.52 Pecan
Vitamin B6 0.21 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 3.5 Pecan
Folate 22 51 Pistachio
Trans Fat 0 Pecan
Saturated Fat 6.18 5.907 Pistachio
Monounsaturated Fat 40.801 23.257 Pecan
Polyunsaturated fat 21.614 14.38 Pecan
Tryptophan 0.093 0.251 Pistachio
Threonine 0.306 0.684 Pistachio
Isoleucine 0.336 0.917 Pistachio
Leucine 0.598 1.604 Pistachio
Lysine 0.287 1.138 Pistachio
Methionine 0.183 0.36 Pistachio
Phenylalanine 0.426 1.092 Pistachio
Valine 0.411 1.249 Pistachio
Histidine 0.262 0.512 Pistachio
Fructose 0.04 0.24 Pistachio

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 of 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.