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Smoothie vs. Pistachio — In-Depth Nutrition Comparison

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How are smoothie and pistachios different?

  • Smoothie is richer in vitamin C and vitamin B12, while pistachios are higher in vitamin B6, iron, fiber, potassium, and calcium.
  • Pistachios cover your daily need for vitamin B6, 124% more than smoothie.
  • Smoothie has a higher glycemic index (44) than pistachios (28).

Beverages, V8 SPLASH Smoothies, Strawberry Banana and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Smoothie 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" 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
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 +156.1%
Contains more PotassiumPotassium +4170.8%
Contains more IronIron +2513.3%
Contains less SodiumSodium -96.6%

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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 +337.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more Vitamin B6Vitamin B6 +1973.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 +1965.9%
Contains more ProteinProtein +1552.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +233%
Contains more OtherOther +776.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoothie Pistachio DV% diff.
Copper 1.3mg 144%
Vitamin B6 0.082mg 1.7mg 124%
Polyunsaturated fat 14.38g 96%
Vitamin B1 0.87mg 73%
Phosphorus 490mg 70%
Fats 0g 45.32g 70%
Monounsaturated fat 23.257g 58%
Manganese 1.2mg 52%
Iron 0.15mg 3.92mg 47%
Fiber 0g 10.6g 42%
Protein 1.22g 20.16g 38%
Magnesium 121mg 29%
Potassium 24mg 1025mg 29%
Saturated fat 0g 5.907g 27%
Calories 37kcal 560kcal 26%
Vitamin C 24.5mg 5.6mg 21%
Zinc 2.2mg 20%
Vitamin E 2.86mg 19%
Folate 51µg 13%
Selenium 7µg 13%
Vitamin B2 0.16mg 12%
Vitamin B5 0.52mg 10%
Vitamin B12 0.24µg 0µg 10%
Carbs 8.16g 27.17g 6%
Calcium 41mg 105mg 6%
Vitamin A 26µg 3%
Vitamin B3 0.816mg 1.3mg 3%
Starch 1.67g 1%
Sodium 29mg 1mg 1%
Net carbs 8.16g 16.57g N/A
Sugar 7.35g 7.66g N/A
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-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie 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
11%
Smoothie
63%
Pistachio
Minerals Daily Need Coverage Score
2%
Smoothie
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 5.907g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.