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Saffron vs. Pistachio — In-Depth Nutrition Comparison

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How are saffron and pistachios different?

  • Saffron is richer in manganese, iron, vitamin C, and magnesium, while pistachios are higher in copper, vitamin B1, vitamin B6, phosphorus, and fiber.
  • Saffron covers your daily need for manganese, 1183% more than pistachios.
  • Saffron contains 14 times more vitamin C than pistachios. Saffron contains 80.8mg of vitamin C, while pistachios contain 5.6mg.
  • Saffron is lower in saturated fat.
  • Saffron has a higher glycemic index (70) than pistachios (28).

Spices, saffron and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +118.2%
Contains more PotassiumPotassium +68.2%
Contains more IronIron +183.2%
Contains more ManganeseManganese +2267.3%
Contains more CopperCopper +296.3%
Contains more ZincZinc +101.8%
Contains more PhosphorusPhosphorus +94.4%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +25%
~equal in Calcium ~105mg

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.
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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +1342.9%
Contains more Vitamin B2Vitamin B2 +66.9%
Contains more Vitamin B3Vitamin B3 +12.3%
Contains more FolateFolate +82.4%
Contains more Vitamin B1Vitamin B1 +656.5%
Contains more Vitamin B6Vitamin B6 +68.3%
~equal in Vitamin A ~26µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +140.6%
Contains more WaterWater +172.3%
Contains more OtherOther +82.9%
Contains more ProteinProtein +76.4%
Contains more FatsFats +674.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -73.2%
Contains more Mono. FatMonounsaturated fat +5321.2%
Contains more Poly. FatPolyunsaturated fat +595.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Pistachio
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Pistachio DV% diff.
Manganese 28.408mg 1.2mg 1183%
Copper 0.328mg 1.3mg 108%
Iron 11.1mg 3.92mg 90%
Vitamin C 80.8mg 5.6mg 84%
Polyunsaturated fat 2.067g 14.38g 82%
Vitamin B1 0.115mg 0.87mg 63%
Fats 5.85g 45.32g 61%
Monounsaturated fat 0.429g 23.257g 57%
Vitamin B6 1.01mg 1.7mg 53%
Magnesium 264mg 121mg 34%
Phosphorus 252mg 490mg 34%
Fiber 3.9g 10.6g 27%
Potassium 1724mg 1025mg 21%
Saturated fat 1.586g 5.907g 20%
Vitamin E 2.86mg 19%
Protein 11.43g 20.16g 17%
Calories 310kcal 560kcal 13%
Carbs 65.37g 27.17g 13%
Folate 93µg 51µg 11%
Zinc 1.09mg 2.2mg 10%
Vitamin B5 0.52mg 10%
Vitamin B2 0.267mg 0.16mg 8%
Sodium 148mg 1mg 6%
Selenium 5.6µg 7µg 3%
Starch 1.67g 1%
Vitamin B3 1.46mg 1.3mg 1%
Calcium 111mg 105mg 1%
Net carbs 61.47g 16.57g N/A
Sugar 7.66g N/A
Vitamin A 27µg 26µg 0%
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron 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
54%
Saffron
63%
Pistachio
Minerals Daily Need Coverage Score
479%
Saffron
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 4.321g)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $0.4)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 147mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 42)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.