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Trail mix vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between Trail mix and Pistachio

  • Trail mix has more Vitamin B3, Zinc, and Magnesium, however, Pistachio is richer in Vitamin B6, Copper, Vitamin B1, Phosphorus, Iron, and Potassium.
  • Pistachio covers your daily Vitamin B6 needs 108% more than Trail mix.
  • Pistachio has 229 times less Sodium than Trail mix. Trail mix has 229mg of Sodium, while Pistachio has 1mg.

Specific food types used in this comparison are Snacks, trail mix, regular and Nuts, pistachio nuts, raw.

Infographic

Trail mix 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 113% 23% 60% 114% 328% 88% 148% 30% 135% 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 MagnesiumMagnesium +30.6%
Contains more ZincZinc +46.4%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +28.5%
Contains more CopperCopper +32%
Contains more PhosphorusPhosphorus +42%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +16.1%

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 4.7% 1.1% 0% 0% 116% 46% 88% 54% 69% 0% 0% 53% 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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +262.5%
Contains more Vitamin B5Vitamin B5 +72.1%
Contains more FolateFolate +39.2%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +2766.7%
Contains more Vitamin B1Vitamin B1 +88.3%
Contains more Vitamin B6Vitamin B6 +470.5%
~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
14% 29% 45% 9% 3%
Protein: 13.8 g
Fats: 29.4 g
Carbs: 44.9 g
Water: 9.2 g
Other: 2.7 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 +65.3%
Contains more WaterWater +110.5%
Contains more ProteinProtein +46.1%
Contains more FatsFats +54.1%
Contains more OtherOther +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 45% 35%
Saturated Fat: Sat. Fat 5.55 g
Monounsaturated Fat: Mono. Fat 12.53 g
Polyunsaturated fat: Poly. Fat 9.65 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 more Mono. FatMonounsaturated Fat +85.6%
Contains more Poly. FatPolyunsaturated fat +49%
~equal in Saturated Fat ~5.907g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trail mix 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 Trail mix Pistachio Opinion
Calories 462kcal 560kcal Pistachio
Protein 13.8g 20.16g Pistachio
Fats 29.4g 45.32g Pistachio
Vitamin C 1.4mg 5.6mg Pistachio
Net carbs 44.9g 16.57g Trail mix
Carbs 44.9g 27.17g Trail mix
Magnesium 158mg 121mg Trail mix
Calcium 78mg 105mg Pistachio
Potassium 685mg 1025mg Pistachio
Iron 3.05mg 3.92mg Pistachio
Sugar 7.66g Trail mix
Fiber 10.6g Pistachio
Copper 0.985mg 1.3mg Pistachio
Zinc 3.22mg 2.2mg Trail mix
Starch 1.67g Pistachio
Phosphorus 345mg 490mg Pistachio
Sodium 229mg 1mg Pistachio
Vitamin A 18IU 516IU Pistachio
Vitamin A RAE 1µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 1.034mg 1.2mg Pistachio
Selenium 7µg Pistachio
Vitamin B1 0.462mg 0.87mg Pistachio
Vitamin B2 0.198mg 0.16mg Trail mix
Vitamin B3 4.712mg 1.3mg Trail mix
Vitamin B5 0.895mg 0.52mg Trail mix
Vitamin B6 0.298mg 1.7mg Pistachio
Folate 71µg 51µg Trail mix
Saturated Fat 5.55g 5.907g Trail mix
Monounsaturated Fat 12.53g 23.257g Pistachio
Polyunsaturated fat 9.65g 14.38g Pistachio
Tryptophan 0.166mg 0.251mg Pistachio
Threonine 0.482mg 0.684mg Pistachio
Isoleucine 0.515mg 0.917mg Pistachio
Leucine 0.89mg 1.604mg Pistachio
Lysine 0.515mg 1.138mg Pistachio
Methionine 0.202mg 0.36mg Pistachio
Phenylalanine 0.658mg 1.092mg Pistachio
Valine 0.658mg 1.249mg Pistachio
Histidine 0.357mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trail mix 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%
Trail mix
65%
Pistachio
Minerals Daily Need Coverage Score
104%
Trail mix
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Trail mix
Trail mix is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Trail mix
Trail mix is lower in Saturated Fat (difference - 0.357g)
Which food is lower in glycemic index?
Trail mix
Trail mix is lower in glycemic index (difference - 13)
Which food is cheaper?
Trail mix
Trail mix is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 228mg)
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. Trail mix - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167561/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.