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Flour vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between Flour and Pistachio

  • Flour has more Selenium, Folate, Vitamin B3, and Vitamin B2, however, Pistachio is richer in Copper, Vitamin B6, Phosphorus, Fiber, and Potassium.
  • Pistachio's daily need coverage for Copper is 128% more.
  • Flour contains 5 times more Selenium than Pistachio. Flour contains 33.9µg of Selenium, while Pistachio contains 7µg.
  • Flour contains less Saturated Fat.

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

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.
Contains more Iron +18.4%
Contains more Selenium +384.3%
Contains more Calcium +600%
Contains more Magnesium +450%
Contains more Phosphorus +353.7%
Contains more Potassium +857.9%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +802.8%
Contains more Manganese +76%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +18.4%
Contains more Selenium +384.3%
Contains more Calcium +600%
Contains more Magnesium +450%
Contains more Phosphorus +353.7%
Contains more Potassium +857.9%
Contains less Sodium -50%
Contains more Zinc +214.3%
Contains more Copper +802.8%
Contains more Manganese +76%

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.
Flour
5
:
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +354.2%
Contains more Folate +258.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +4666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +3763.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin B2 +208.8%
Contains more Vitamin B3 +354.2%
Contains more Folate +258.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +4666.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +10.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +3763.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +180.9%
Contains more Water +172.8%
Contains more Protein +95.2%
Contains more Fats +4524.5%
Contains more Other +547.8%
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 Carbs +180.9%
Contains more Water +172.8%
Contains more Protein +95.2%
Contains more Fats +4524.5%
Contains more Other +547.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +26632.2%
Contains more Polyunsaturated fat +3381.8%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +26632.2%
Contains more Polyunsaturated fat +3381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Pistachio Opinion
Net carbs 73.61g 16.57g Flour
Protein 10.33g 20.16g Pistachio
Fats 0.98g 45.32g Pistachio
Carbs 76.31g 27.17g Flour
Calories 364kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 0.27g 7.66g Flour
Fiber 2.7g 10.6g Pistachio
Calcium 15mg 105mg Pistachio
Iron 4.64mg 3.92mg Flour
Magnesium 22mg 121mg Pistachio
Phosphorus 108mg 490mg Pistachio
Potassium 107mg 1025mg Pistachio
Sodium 2mg 1mg Pistachio
Zinc 0.7mg 2.2mg Pistachio
Copper 0.144mg 1.3mg Pistachio
Manganese 0.682mg 1.2mg Pistachio
Selenium 33.9µg 7µg Flour
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.06mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.785mg 0.87mg Pistachio
Vitamin B2 0.494mg 0.16mg Flour
Vitamin B3 5.904mg 1.3mg Flour
Vitamin B5 0.438mg 0.52mg Pistachio
Vitamin B6 0.044mg 1.7mg Pistachio
Folate 183µg 51µg Flour
Choline 10.4mg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.251mg Pistachio
Threonine 0.281mg 0.684mg Pistachio
Isoleucine 0.357mg 0.917mg Pistachio
Leucine 0.71mg 1.604mg Pistachio
Lysine 0.228mg 1.138mg Pistachio
Methionine 0.183mg 0.36mg Pistachio
Phenylalanine 0.52mg 1.092mg Pistachio
Valine 0.415mg 1.249mg Pistachio
Histidine 0.23mg 0.512mg Pistachio
Saturated Fat 0.155g 5.907g Flour
Monounsaturated Fat 0.087g 23.257g Pistachio
Polyunsaturated fat 0.413g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Flour
65%
Pistachio
Minerals Daily Need Coverage Score
59%
Flour
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 7.39g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 5.752g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.6)
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. 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.