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  6. Wheat vs. Pistachio

Wheat vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between wheat and pistachios?

  • Wheat is higher in selenium, manganese, vitamin B3, and zinc, yet pistachios are higher in vitamin B6, copper, vitamin B1, potassium, and vitamin A.
  • Wheat 's daily need coverage for selenium is 150% more.
  • Wheat has 5 times more vitamin B3 than pistachios. While wheat has 6.738mg of vitamin B3, pistachios have only 1.3mg.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of pistachios is lower.

We used Wheat, durum and Nuts, pistachio nuts, raw types in this article.

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +19%
Contains more ZincZinc +89.1%
Contains more ManganeseManganese +151%
Contains more SeleniumSelenium +1177.1%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +11.4%
Contains more CopperCopper +135.1%
Contains less SodiumSodium -50%
~equal in Phosphorus ~490mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more FolateFolate +18.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Wheat Pistachio DV% diff.
Selenium 89.4µg 7µg 150%
Vitamin B6 0.419mg 1.7mg 99%
Polyunsaturated fat 0.978g 14.38g 89%
Copper 0.553mg 1.3mg 83%
Manganese 3.012mg 1.2mg 79%
Fats 2.47g 45.32g 66%
Monounsaturated fat 0.344g 23.257g 57%
Fiber 10.6g 42%
Vitamin B1 0.419mg 0.87mg 38%
Vitamin B3 6.738mg 1.3mg 34%
Saturated fat 0.454g 5.907g 25%
Vitamin E 2.86mg 19%
Zinc 4.16mg 2.2mg 18%
Potassium 431mg 1025mg 17%
Carbs 71.13g 27.17g 15%
Protein 13.68g 20.16g 13%
Calories 339kcal 560kcal 11%
Vitamin B5 0.935mg 0.52mg 8%
Calcium 34mg 105mg 7%
Vitamin C 0mg 5.6mg 6%
Magnesium 144mg 121mg 5%
Iron 3.52mg 3.92mg 5%
Phosphorus 508mg 490mg 3%
Vitamin A 0µg 26µg 3%
Vitamin B2 0.121mg 0.16mg 3%
Folate 43µg 51µg 2%
Starch 1.67g 1%
Protein per 100 calories 4g 3.6g N/A
Calories per 10 g protein 248kcal 278kcal N/A
Weight per 100 calories 29g 18g N/A
Unsaturated / Saturated Fat ratio 2.9 6.4 N/A
Net carbs 71.13g 16.57g N/A
Sugar 7.66g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.176mg 0.251mg 0%
Threonine 0.366mg 0.684mg 0%
Isoleucine 0.533mg 0.917mg 0%
Leucine 0.934mg 1.604mg 0%
Lysine 0.303mg 1.138mg 0%
Methionine 0.221mg 0.36mg 0%
Phenylalanine 0.681mg 1.092mg 0%
Valine 0.594mg 1.249mg 0%
Histidine 0.322mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +161.8%
Contains more WaterWater +150.3%
Contains more ProteinProtein +47.4%
Contains more FatsFats +1734.8%
Contains more OtherOther +67.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -92.3%
Contains more Mono. FatMonounsaturated fat +6660.8%
Contains more Poly. FatPolyunsaturated fat +1370.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.