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Seaweed vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between seaweed and pistachios?

  • Seaweed is richer in folate, yet pistachios are richer in vitamin B6, copper, vitamin B1, phosphorus, manganese, fiber, potassium, and iron.
  • Pistachios' daily need coverage for vitamin B6 is 131% higher.
  • Seaweed has 4 times more folate than pistachios. Seaweed has 180µg of folate, while pistachios have 51µg.
  • Seaweed contains less saturated fat.

We used Seaweed, kelp, raw and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 CalciumCalcium +60%
Contains more PotassiumPotassium +1051.7%
Contains more IronIron +37.5%
Contains more CopperCopper +900%
Contains more ZincZinc +78.9%
Contains more PhosphorusPhosphorus +1066.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +500%
Contains more SeleniumSelenium +900%
~equal in Magnesium ~121mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 B5Vitamin B5 +23.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +252.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +86.7%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +228.7%
Contains more Vitamin B1Vitamin B1 +1640%
Contains more Vitamin B3Vitamin B3 +176.6%
Contains more Vitamin B6Vitamin B6 +84900%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 WaterWater +1766.8%
Contains more OtherOther +121.8%
Contains more ProteinProtein +1100%
Contains more FatsFats +7992.9%
Contains more CarbsCarbs +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 -95.8%
Contains more Mono. FatMonounsaturated fat +23631.6%
Contains more Poly. FatPolyunsaturated fat +30495.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Pistachio DV% diff.
Vitamin B6 0.002mg 1.7mg 131%
Copper 0.13mg 1.3mg 130%
Polyunsaturated fat 0.047g 14.38g 96%
Fats 0.56g 45.32g 69%
Vitamin B1 0.05mg 0.87mg 68%
Phosphorus 42mg 490mg 64%
Monounsaturated fat 0.098g 23.257g 58%
Vitamin K 66µg 55%
Manganese 0.2mg 1.2mg 43%
Protein 1.68g 20.16g 37%
Fiber 1.3g 10.6g 37%
Folate 180µg 51µg 32%
Potassium 89mg 1025mg 28%
Calories 43kcal 560kcal 26%
Saturated fat 0.247g 5.907g 26%
Vitamin E 0.87mg 2.86mg 13%
Iron 2.85mg 3.92mg 13%
Selenium 0.7µg 7µg 11%
Sodium 233mg 1mg 10%
Zinc 1.23mg 2.2mg 9%
Calcium 168mg 105mg 6%
Carbs 9.57g 27.17g 6%
Vitamin B3 0.47mg 1.3mg 5%
Vitamin C 3mg 5.6mg 3%
Choline 12.8mg 2%
Vitamin A 6µg 26µg 2%
Vitamin B5 0.642mg 0.52mg 2%
Vitamin B2 0.15mg 0.16mg 1%
Starch 1.67g 1%
Net carbs 8.27g 16.57g N/A
Magnesium 121mg 121mg 0%
Sugar 0.6g 7.66g N/A
Tryptophan 0.048mg 0.251mg 0%
Threonine 0.055mg 0.684mg 0%
Isoleucine 0.076mg 0.917mg 0%
Leucine 0.083mg 1.604mg 0%
Lysine 0.082mg 1.138mg 0%
Methionine 0.025mg 0.36mg 0%
Phenylalanine 0.043mg 1.092mg 0%
Valine 0.072mg 1.249mg 0%
Histidine 0.024mg 0.512mg 0%
Fructose 0.24g 0%
Omega-3 - EPA 0.004g 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
Seaweed 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
33%
Seaweed
63%
Pistachio
Minerals Daily Need Coverage Score
41%
Seaweed
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 7.06g)
Which food is lower in Saturated fat?
Seaweed
Seaweed is lower in Saturated fat (difference - 5.66g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 28)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 232mg)
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.