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Flax vs Pistachio - In-Depth Nutrition Comparison

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Differences between Flax and Pistachio

  • Flax 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 has 4 times more Selenium than Pistachio. While Flax 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 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
Flax
5
:
Contains more Calcium +142.9%
Contains more Iron +46.2%
Contains more Magnesium +224%
Contains more Phosphorus +31%
Contains more Zinc +97.3%
Contains more Potassium +26.1%
Contains less Sodium -96.7%
Equal in Copper - 1.3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Calcium +142.9%
Contains more Iron +46.2%
Contains more Magnesium +224%
Contains more Phosphorus +31%
Contains more Zinc +97.3%
Contains more Potassium +26.1%
Contains less Sodium -96.7%
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
Flax
6
:
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Contains more Folate +70.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin C +833.3%
Contains more Vitamin B6 +259.4%
Equal in Vitamin B2 - 0.16
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin B1 +89%
Contains more Vitamin B3 +136.9%
Contains more Vitamin B5 +89.4%
Contains more Folate +70.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +822.6%
Contains more Vitamin C +833.3%
Contains more Vitamin B6 +259.4%
Equal in Vitamin B2 - 0.16

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax 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 Pistachio Opinion
Net carbs 1.58g 16.57g Pistachio
Protein 18.29g 20.16g Pistachio
Fats 42.16g 45.32g Pistachio
Carbs 28.88g 27.17g Flax
Calories 534kcal 560kcal Pistachio
Starch g 1.67g Pistachio
Fructose 0g 0.24g Pistachio
Sugar 1.55g 7.66g Flax
Fiber 27.3g 10.6g Flax
Calcium 255mg 105mg Flax
Iron 5.73mg 3.92mg Flax
Magnesium 392mg 121mg Flax
Phosphorus 642mg 490mg Flax
Potassium 813mg 1025mg Pistachio
Sodium 30mg 1mg Pistachio
Zinc 4.34mg 2.2mg Flax
Copper 1.22mg 1.3mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin E 0.31mg 2.86mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 5.6mg Pistachio
Vitamin B1 1.644mg 0.87mg Flax
Vitamin B2 0.161mg 0.16mg Flax
Vitamin B3 3.08mg 1.3mg Flax
Vitamin B5 0.985mg 0.52mg Flax
Vitamin B6 0.473mg 1.7mg Pistachio
Folate 87µg 51µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.251mg Flax
Threonine 0.766mg 0.684mg Flax
Isoleucine 0.896mg 0.917mg Pistachio
Leucine 1.235mg 1.604mg Pistachio
Lysine 0.862mg 1.138mg Pistachio
Methionine 0.37mg 0.36mg Flax
Phenylalanine 0.957mg 1.092mg Pistachio
Valine 1.072mg 1.249mg Pistachio
Histidine 0.472mg 0.512mg Pistachio
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 5.907g Flax
Monounsaturated Fat 7.527g 23.257g Pistachio
Polyunsaturated fat 28.73g 14.38g Flax

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
71
Pistachio
Mineral Summary Score
181
Flax
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 food.
Protein
110%
Flax
121%
Pistachio
Carbohydrates
29%
Flax
27%
Pistachio
Fats
195%
Flax
209%
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
Flax is lower in Sugar (difference - 6.11g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.244g)
Which food is richer in minerals?
Flax
Flax 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

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 to the foods presented on this page can be found below.

  1. Flax - 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.