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  6. Cheese vs. Pistachio

Cheese vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between cheese and pistachios

  • Cheese has more calcium, vitamin B12, and selenium; however, pistachios are richer in copper, vitamin B6, vitamin B1, manganese, iron, and fiber.
  • Pistachios cover your daily copper needs 141% more than cheese.
  • Pistachios contain less saturated fat.
  • Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Nuts, pistachio nuts, raw.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 CalciumCalcium +576.2%
Contains more ZincZinc +65.5%
Contains more SeleniumSelenium +307.1%
Contains more MagnesiumMagnesium +348.1%
Contains more PotassiumPotassium +1248.7%
Contains more IronIron +2700%
Contains more CopperCopper +4233.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4344.4%
~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.
Cheese
Cheese
5
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
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 DVitamin D +∞%
Contains more Vitamin AVitamin A +1169.2%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +302.8%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +2103.4%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +2475.8%
Contains more FolateFolate +88.9%

All nutrients comparison - raw data values

Nutrient Cheese Pistachio DV% diff.
Copper 0.03mg 1.3mg 141%
Vitamin B6 0.066mg 1.7mg 126%
Polyunsaturated fat 1.421g 14.38g 86%
Vitamin B1 0.029mg 0.87mg 70%
Calcium 710mg 105mg 61%
Saturated fat 18.867g 5.907g 59%
Manganese 0.027mg 1.2mg 51%
Iron 0.14mg 3.92mg 47%
Vitamin B12 1.1µg 0µg 46%
Fiber 0g 10.6g 42%
Selenium 28.5µg 7µg 39%
Monounsaturated fat 9.246g 23.257g 35%
Vitamin A 330µg 26µg 34%
Cholesterol 99mg 0mg 33%
Potassium 76mg 1025mg 28%
Sodium 653mg 1mg 28%
Magnesium 27mg 121mg 22%
Vitamin B2 0.428mg 0.16mg 21%
Fats 33.31g 45.32g 18%
Vitamin E 0.71mg 2.86mg 14%
Zinc 3.64mg 2.2mg 13%
Calories 404kcal 560kcal 8%
Carbs 3.09g 27.17g 8%
Vitamin B3 0.059mg 1.3mg 8%
Vitamin C 0mg 5.6mg 6%
Folate 27µg 51µg 6%
Protein 22.87g 20.16g 5%
Phosphorus 455mg 490mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin B5 0.41mg 0.52mg 2%
Vitamin K 2.4µg 2%
Starch 1.67g 1%
Protein per 100 calories 5.7g 3.6g N/A
Calories per 10 g protein 177kcal 278kcal N/A
Weight per 100 calories 25g 18g N/A
Unsaturated / Saturated Fat ratio 0.57 6.4 N/A
Net carbs 3.09g 16.57g N/A
Sugar 0.48g 7.66g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.251mg 0%
Threonine 1.044mg 0.684mg 0%
Isoleucine 1.206mg 0.917mg 0%
Leucine 1.939mg 1.604mg 0%
Lysine 1.025mg 1.138mg 0%
Methionine 0.547mg 0.36mg 0%
Phenylalanine 1.074mg 1.092mg 0%
Valine 1.404mg 1.249mg 0%
Histidine 0.547mg 0.512mg 0%
Fructose 0g 0.24g 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +13.4%
Contains more WaterWater +747.1%
Contains more OtherOther +24.5%
Contains more FatsFats +36.1%
Contains more CarbsCarbs +779.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 -68.7%
Contains more Mono. FatMonounsaturated fat +151.5%
Contains more Poly. FatPolyunsaturated fat +912%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 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 +23.1%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.