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Yogurt vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between yogurt and pistachios?

  • Yogurt is higher in vitamin B12, yet pistachios are higher in copper, vitamin B6, vitamin B1, manganese, phosphorus, iron, fiber, and magnesium.
  • Pistachios' daily need coverage for copper is 143% more.
  • The amount of saturated fat in yogurt is lower.

We used Yogurt, Greek, plain, nonfat and Nuts, pistachio nuts, raw types in this article.

Infographic

Yogurt 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.
Yogurt
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 SeleniumSelenium +38.6%
Contains more MagnesiumMagnesium +1000%
Contains more PotassiumPotassium +627%
Contains more IronIron +5500%
Contains more CopperCopper +7547.1%
Contains more ZincZinc +323.1%
Contains more PhosphorusPhosphorus +263%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +13233.3%
~equal in Calcium ~105mg

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.
Yogurt
3
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B2Vitamin B2 +73.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +28500%
Contains more Vitamin B1Vitamin B1 +3682.6%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B5Vitamin B5 +57.1%
Contains more Vitamin B6Vitamin B6 +2598.4%
Contains more FolateFolate +628.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +1847.4%
Contains more ProteinProtein +97.8%
Contains more FatsFats +11520.5%
Contains more CarbsCarbs +654.7%
Contains more OtherOther +313.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -98%
Contains more Mono. FatMonounsaturated fat +43781.1%
Contains more Poly. FatPolyunsaturated fat +119733.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Pistachio DV% diff.
Copper 0.017mg 1.3mg 143%
Vitamin B6 0.063mg 1.7mg 126%
Polyunsaturated fat 0.012g 14.38g 96%
Vitamin B1 0.023mg 0.87mg 71%
Fats 0.39g 45.32g 69%
Monounsaturated fat 0.053g 23.257g 58%
Manganese 0.009mg 1.2mg 52%
Phosphorus 135mg 490mg 51%
Iron 0.07mg 3.92mg 48%
Fiber 0g 10.6g 42%
Vitamin B12 0.75µg 0µg 31%
Potassium 141mg 1025mg 26%
Magnesium 11mg 121mg 26%
Saturated fat 0.117g 5.907g 26%
Calories 59kcal 560kcal 25%
Protein 10.19g 20.16g 20%
Vitamin E 0.01mg 2.86mg 19%
Zinc 0.52mg 2.2mg 15%
Folate 7µg 51µg 11%
Vitamin B2 0.278mg 0.16mg 9%
Carbs 3.6g 27.17g 8%
Vitamin B3 0.208mg 1.3mg 7%
Vitamin C 0mg 5.6mg 6%
Selenium 9.7µg 7µg 5%
Vitamin B5 0.331mg 0.52mg 4%
Choline 15.1mg 3%
Vitamin A 1µg 26µg 3%
Sodium 36mg 1mg 2%
Cholesterol 5mg 0mg 2%
Calcium 110mg 105mg 1%
Starch 1.67g 1%
Net carbs 3.6g 16.57g N/A
Sugar 3.24g 7.66g N/A
Trans fat 0.006g 0g 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 0g 0.24g 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
63%
Pistachio
Minerals Daily Need Coverage Score
19%
Yogurt
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 5.79g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 9)
Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 35mg)
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 is cheaper?
?
The foods are relatively equal in price ($2.6)

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.