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Flax seeds vs. Pistachio — In-Depth Nutrition Comparison

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Differences between Flax seeds and Pistachio

  • Flax seeds is higher in Fiber, Magnesium, Vitamin B1, Manganese, Selenium, Iron, Phosphorus, and Zinc, however, Pistachio is richer in Vitamin B6, and Vitamin E .
  • Pistachio's daily need coverage for Vitamin B6 is 94% higher.
  • Flax seeds has 4 times more Selenium than Pistachio. While Flax seeds has 25.4µg of Selenium, Pistachio has only 7µg.

The food types used in this comparison are Seeds, flaxseed and Nuts, pistachio nuts, raw.

Infographic

Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +224%
Contains more CalciumCalcium +142.9%
Contains more IronIron +46.2%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +31%
Contains more ManganeseManganese +106.8%
Contains more SeleniumSelenium +262.9%
Contains more PotassiumPotassium +26.1%
Contains less SodiumSodium -96.7%
~equal in Copper ~1.3mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 B1Vitamin B1 +89%
Contains more Vitamin B3Vitamin B3 +136.9%
Contains more Vitamin B5Vitamin B5 +89.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +70.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +822.6%
Contains more Vitamin B6Vitamin B6 +259.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 +59.3%
Contains more OtherOther +24.5%
Contains more ProteinProtein +10.2%
~equal in Fats ~45.32g
~equal in Carbs ~27.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 -38%
Contains more Poly. FatPolyunsaturated fat +99.8%
Contains more Mono. FatMonounsaturated Fat +209%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 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 GlucoseGlucose +25%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +497.4%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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.
Flax seeds Pistachio
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pistachio Opinion
Calories 534kcal 560kcal Pistachio
Protein 18.29g 20.16g Pistachio
Fats 42.16g 45.32g Pistachio
Vitamin C 0.6mg 5.6mg Pistachio
Net carbs 1.58g 16.57g Pistachio
Carbs 28.88g 27.17g Flax seeds
Magnesium 392mg 121mg Flax seeds
Calcium 255mg 105mg Flax seeds
Potassium 813mg 1025mg Pistachio
Iron 5.73mg 3.92mg Flax seeds
Sugar 1.55g 7.66g Flax seeds
Fiber 27.3g 10.6g Flax seeds
Copper 1.22mg 1.3mg Pistachio
Zinc 4.34mg 2.2mg Flax seeds
Starch 1.67g Pistachio
Phosphorus 642mg 490mg Flax seeds
Sodium 30mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.31mg 2.86mg Pistachio
Manganese 2.482mg 1.2mg Flax seeds
Selenium 25.4µg 7µg Flax seeds
Vitamin B1 1.644mg 0.87mg Flax seeds
Vitamin B2 0.161mg 0.16mg Flax seeds
Vitamin B3 3.08mg 1.3mg Flax seeds
Vitamin B5 0.985mg 0.52mg Flax seeds
Vitamin B6 0.473mg 1.7mg Pistachio
Vitamin K 4.3µg Flax seeds
Folate 87µg 51µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 5.907g Flax seeds
Monounsaturated Fat 7.527g 23.257g Pistachio
Polyunsaturated fat 28.73g 14.38g Flax seeds
Tryptophan 0.297mg 0.251mg Flax seeds
Threonine 0.766mg 0.684mg Flax seeds
Isoleucine 0.896mg 0.917mg Pistachio
Leucine 1.235mg 1.604mg Pistachio
Lysine 0.862mg 1.138mg Pistachio
Methionine 0.37mg 0.36mg Flax seeds
Phenylalanine 0.957mg 1.092mg Pistachio
Valine 1.072mg 1.249mg Pistachio
Histidine 0.472mg 0.512mg Pistachio
Fructose 0g 0.24g Pistachio
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds 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
62%
Flax seeds
65%
Pistachio
Minerals Daily Need Coverage Score
191%
Flax seeds
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.