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  6. Broccoli vs. Pistachio

Broccoli vs. Pistachio — In-Depth Nutrition Comparison

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Differences between broccoli and pistachios

  • Broccoli is higher in vitamin C; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and magnesium.
  • Pistachios' daily need coverage for copper is 139% higher.
  • Broccoli has 16 times more vitamin C than pistachios. While broccoli has 89.2mg of vitamin C, pistachios have only 5.6mg.
  • Broccoli has less saturated fat.

The food types used in this comparison are Broccoli, raw and Nuts, pistachio nuts, raw.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
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 +476.2%
Contains more CalciumCalcium +123.4%
Contains more PotassiumPotassium +224.4%
Contains more IronIron +437%
Contains more CopperCopper +2553.1%
Contains more ZincZinc +436.6%
Contains more PhosphorusPhosphorus +642.4%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +471.4%
Contains more SeleniumSelenium +180%

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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
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 CVitamin C +1492.9%
Contains more Vitamin AVitamin A +19.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.5%
Contains more Vitamin EVitamin E +266.7%
Contains more Vitamin B1Vitamin B1 +1125.4%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +103.4%
Contains more Vitamin B6Vitamin B6 +871.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.52mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Pistachio DV% diff.
Copper 0.049mg 1.3mg 139%
Vitamin B6 0.175mg 1.7mg 117%
Polyunsaturated fat 0.038g 14.38g 96%
Vitamin C 89.2mg 5.6mg 93%
Vitamin K 101.6µg 85%
Fats 0.37g 45.32g 69%
Vitamin B1 0.071mg 0.87mg 67%
Phosphorus 66mg 490mg 61%
Monounsaturated fat 0.011g 23.257g 58%
Manganese 0.21mg 1.2mg 43%
Iron 0.73mg 3.92mg 40%
Protein 2.82g 20.16g 35%
Fiber 2.6g 10.6g 32%
Saturated fat 0.039g 5.907g 27%
Calories 34kcal 560kcal 26%
Magnesium 21mg 121mg 24%
Potassium 316mg 1025mg 21%
Zinc 0.41mg 2.2mg 16%
Vitamin E 0.78mg 2.86mg 14%
Selenium 2.5µg 7µg 8%
Carbs 6.64g 27.17g 7%
Calcium 47mg 105mg 6%
Vitamin B3 0.639mg 1.3mg 4%
Vitamin B2 0.117mg 0.16mg 3%
Folate 63µg 51µg 3%
Choline 18.7mg 3%
Starch 0g 1.67g 1%
Sodium 33mg 1mg 1%
Vitamin A 31µg 26µg 1%
Vitamin B5 0.573mg 0.52mg 1%
Fructose 0.68g 0.24g 1%
Protein per 100 calories 8.3g 3.6g N/A
Calories per 10 g protein 121kcal 278kcal N/A
Weight per 100 calories 294g 18g N/A
Unsaturated / Saturated Fat ratio 1.3 6.4 N/A
Net carbs 4.04g 16.57g N/A
Sugar 1.7g 7.66g N/A
Tryptophan 0.033mg 0.251mg 0%
Threonine 0.088mg 0.684mg 0%
Isoleucine 0.079mg 0.917mg 0%
Leucine 0.129mg 1.604mg 0%
Lysine 0.135mg 1.138mg 0%
Methionine 0.038mg 0.36mg 0%
Phenylalanine 0.117mg 1.092mg 0%
Valine 0.125mg 1.249mg 0%
Histidine 0.059mg 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +1943.5%
Contains more ProteinProtein +614.9%
Contains more FatsFats +12148.6%
Contains more CarbsCarbs +309.2%
Contains more OtherOther +242.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.3%
Contains more Mono. FatMonounsaturated fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +37742.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 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 GlucoseGlucose +53.1%
Contains more FructoseFructose +183.3%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +23.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +6770%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.