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  6. Flour vs. Pistachio

Flour vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between flour and pistachios

  • Flour has more selenium, folate, and vitamin B3; however, pistachios are richer in copper, vitamin B6, fats, phosphorus, fiber, and potassium.
  • Pistachios' daily need coverage for copper is 128% more.
  • Flour contains 5 times more selenium than pistachios. Flour contains 33.9µg of selenium, while pistachios contain 7µg.
  • Flour contains less saturated fat.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of pistachios is 28.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Nuts, pistachio nuts, raw.

Infographic

Flour vs Pistachio infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
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 IronIron +18.4%
Contains more SeleniumSelenium +384.3%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +857.9%
Contains more CopperCopper +802.8%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +353.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +76%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Flour
Flour
4
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% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
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 B2Vitamin B2 +208.8%
Contains more Vitamin B3Vitamin B3 +354.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +258.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4666.7%
Contains more Vitamin B1Vitamin B1 +10.8%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B6Vitamin B6 +3763.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Pistachio DV% diff.
Copper 0.144mg 1.3mg 128%
Vitamin B6 0.044mg 1.7mg 127%
Polyunsaturated fat 0.413g 14.38g 93%
Omega-6 (Linoleic acid) 14.091g 83%
Fats 0.98g 45.32g 68%
Monounsaturated fat 0.087g 23.257g 58%
Phosphorus 108mg 490mg 55%
Selenium 33.9µg 7µg 49%
Folate 183µg 51µg 33%
Fiber 2.7g 10.6g 32%
Vitamin B3 5.904mg 1.3mg 29%
Potassium 107mg 1025mg 27%
Vitamin B2 0.494mg 0.16mg 26%
Saturated fat 0.155g 5.907g 26%
Magnesium 22mg 121mg 24%
Manganese 0.682mg 1.2mg 23%
Protein 10.33g 20.16g 20%
Vitamin E 0.06mg 2.86mg 19%
Carbs 76.31g 27.17g 16%
Zinc 0.7mg 2.2mg 14%
Calories 364kcal 560kcal 10%
Calcium 15mg 105mg 9%
Iron 4.64mg 3.92mg 9%
Vitamin B1 0.785mg 0.87mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin A 0µg 26µg 3%
Vitamin B5 0.438mg 0.52mg 2%
Choline 10.4mg 2%
Starch 1.67g 1%
Protein per 100 calories 2.8g 3.6g N/A
Calories per 10 g protein 352kcal 278kcal N/A
Weight per 100 calories 27g 18g N/A
Unsaturated / Saturated Fat ratio 3.2 6.4 N/A
Net carbs 73.61g 16.57g N/A
Sugar 0.27g 7.66g N/A
Sodium 2mg 1mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.127mg 0.251mg 0%
Threonine 0.281mg 0.684mg 0%
Isoleucine 0.357mg 0.917mg 0%
Leucine 0.71mg 1.604mg 0%
Lysine 0.228mg 1.138mg 0%
Methionine 0.183mg 0.36mg 0%
Phenylalanine 0.52mg 1.092mg 0%
Valine 0.415mg 1.249mg 0%
Histidine 0.23mg 0.512mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 +180.9%
Contains more WaterWater +172.8%
Contains more ProteinProtein +95.2%
Contains more FatsFats +4524.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 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 -97.4%
Contains more Mono. FatMonounsaturated fat +26632.2%
Contains more Poly. FatPolyunsaturated fat +3381.8%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.