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Prunes vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between Prunes and Pistachio

  • Pistachio has more Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Iron, Magnesium, Vitamin E, and Zinc than Prunes.
  • Pistachio's daily need coverage for Vitamin B6 is 115% more.
  • Prunes contain less Saturated Fat.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Nuts, pistachio nuts, raw.

Infographic

Prunes 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.
Prunes
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +195.1%
Contains more CalciumCalcium +144.2%
Contains more PotassiumPotassium +40%
Contains more IronIron +321.5%
Contains more CopperCopper +362.6%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +610.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +301.3%
Contains more SeleniumSelenium +2233.3%

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.
Prunes
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin AVitamin A +51.4%
Contains more Vitamin B2Vitamin B2 +16.3%
Contains more Vitamin B3Vitamin B3 +44.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin EVitamin E +565.1%
Contains more Vitamin B1Vitamin B1 +1605.9%
Contains more Vitamin B5Vitamin B5 +23.2%
Contains more Vitamin B6Vitamin B6 +729.3%
Contains more FolateFolate +1175%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
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 CarbsCarbs +135.1%
Contains more WaterWater +607.6%
Contains more ProteinProtein +824.8%
Contains more FatsFats +11826.3%
Contains more OtherOther +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -98.5%
Contains more Mono. FatMonounsaturated Fat +43781.1%
Contains more Poly. FatPolyunsaturated fat +23093.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
3
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
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 StarchStarch +206%
Contains more GlucoseGlucose +7856.3%
Contains more FructoseFructose +5087.5%
Contains more SucroseSucrose +4480%
Contains more MaltoseMaltose +183.3%
~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.
Prunes Pistachio
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Pistachio Opinion
Calories 240kcal 560kcal Pistachio
Protein 2.18g 20.16g Pistachio
Fats 0.38g 45.32g Pistachio
Vitamin C 0.6mg 5.6mg Pistachio
Net carbs 56.78g 16.57g Prunes
Carbs 63.88g 27.17g Prunes
Magnesium 41mg 121mg Pistachio
Calcium 43mg 105mg Pistachio
Potassium 732mg 1025mg Pistachio
Iron 0.93mg 3.92mg Pistachio
Sugar 38.13g 7.66g Pistachio
Fiber 7.1g 10.6g Pistachio
Copper 0.281mg 1.3mg Pistachio
Zinc 0.44mg 2.2mg Pistachio
Starch 5.11g 1.67g Prunes
Phosphorus 69mg 490mg Pistachio
Sodium 2mg 1mg Pistachio
Vitamin A 781IU 516IU Prunes
Vitamin A 39µg 26µg Prunes
Vitamin E 0.43mg 2.86mg Pistachio
Manganese 0.299mg 1.2mg Pistachio
Selenium 0.3µg 7µg Pistachio
Vitamin B1 0.051mg 0.87mg Pistachio
Vitamin B2 0.186mg 0.16mg Prunes
Vitamin B3 1.882mg 1.3mg Prunes
Vitamin B5 0.422mg 0.52mg Pistachio
Vitamin B6 0.205mg 1.7mg Pistachio
Vitamin K 59.5µg Prunes
Folate 4µg 51µg Pistachio
Choline 10.1mg Prunes
Saturated Fat 0.088g 5.907g Prunes
Monounsaturated Fat 0.053g 23.257g Pistachio
Polyunsaturated fat 0.062g 14.38g Pistachio
Tryptophan 0.025mg 0.251mg Pistachio
Threonine 0.049mg 0.684mg Pistachio
Isoleucine 0.041mg 0.917mg Pistachio
Leucine 0.066mg 1.604mg Pistachio
Lysine 0.05mg 1.138mg Pistachio
Methionine 0.016mg 0.36mg Pistachio
Phenylalanine 0.052mg 1.092mg Pistachio
Valine 0.056mg 1.249mg Pistachio
Histidine 0.027mg 0.512mg Pistachio
Fructose 12.45g 0.24g Prunes
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Prunes
65%
Pistachio
Minerals Daily Need Coverage Score
32%
Prunes
125%
Pistachio

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 5.819g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 30.47g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.