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  6. Chocolate vs. Pistachio

Chocolate vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between chocolate and pistachios

  • Chocolate has more iron and vitamin B12, while pistachios have more vitamin B6, vitamin B1, phosphorus, copper, vitamin E, fiber, and potassium.
  • Pistachios cover your daily need for vitamin B6, 128% more than chocolate.
  • The amount of saturated fat in pistachios is lower.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Nuts, pistachio nuts, raw.

Infographic

Chocolate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +20.7%
Contains more IronIron +104.6%
Contains more ManganeseManganese +18.3%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +83.4%
Contains more CopperCopper +26.5%
Contains more PhosphorusPhosphorus +137.9%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +133.3%
~equal in Zinc ~2.2mg

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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
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 B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +429.6%
Contains more Vitamin B1Vitamin B1 +3380%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +3947.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Pistachio DV% diff.
Vitamin B6 0.042mg 1.7mg 128%
Polyunsaturated fat 1.092g 14.38g 89%
Vitamin B1 0.025mg 0.87mg 70%
Saturated fat 18.519g 5.907g 57%
Iron 8.02mg 3.92mg 51%
Phosphorus 206mg 490mg 41%
Monounsaturated fat 9.54g 23.257g 34%
Protein 4.88g 20.16g 31%
Copper 1.028mg 1.3mg 30%
Fats 31.28g 45.32g 22%
Vitamin E 0.54mg 2.86mg 15%
Potassium 559mg 1025mg 14%
Fiber 7g 10.6g 14%
Folate 51µg 13%
Carbs 61.17g 27.17g 11%
Caffeine 43mg 0mg 11%
Manganese 1.419mg 1.2mg 10%
Vitamin B12 0.23µg 0µg 10%
Vitamin B2 0.05mg 0.16mg 8%
Selenium 3µg 7µg 7%
Vitamin K 8.1µg 7%
Vitamin C 5.6mg 6%
Magnesium 146mg 121mg 6%
Calcium 56mg 105mg 5%
Vitamin B3 0.725mg 1.3mg 4%
Vitamin B5 0.297mg 0.52mg 4%
Cholesterol 8mg 0mg 3%
Vitamin A 2µg 26µg 3%
Zinc 2.01mg 2.2mg 2%
Calories 546kcal 560kcal 1%
Starch 1.67g 1%
Sodium 24mg 1mg 1%
Protein per 100 calories 0.89g 3.6g N/A
Calories per 10 g protein 1119kcal 278kcal N/A
Weight per 100 calories 18g 18g N/A
Unsaturated / Saturated Fat ratio 0.57 6.4 N/A
Net carbs 54.17g 16.57g N/A
Sugar 47.9g 7.66g N/A
Trans fat 0.112g 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 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.947g 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +125.1%
Contains more ProteinProtein +313.1%
Contains more FatsFats +44.9%
Contains more WaterWater +350.5%
Contains more OtherOther +75.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 -68.1%
Contains more Mono. FatMonounsaturated fat +143.8%
Contains more Poly. FatPolyunsaturated fat +1216.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 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 SucroseSucrose +573.2%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.