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  6. Plum vs. Pistachio

Plum vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between plums and pistachios

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium in pistachios is higher than in plums.
  • Pistachios cover your daily copper needs 138% more than plums.
  • Plums contain less saturated fat.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of pistachios is 28.

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

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +1628.6%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +552.9%
Contains more IronIron +2205.9%
Contains more CopperCopper +2180.7%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2962.5%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
2
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
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 +69.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +52.9%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +3007.1%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +285.2%
Contains more Vitamin B6Vitamin B6 +5762.1%
Contains more FolateFolate +920%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Pistachio DV% diff.
Copper 0.057mg 1.3mg 138%
Vitamin B6 0.029mg 1.7mg 129%
Polyunsaturated fat 0.044g 14.38g 96%
Vitamin B1 0.028mg 0.87mg 70%
Fats 0.28g 45.32g 69%
Phosphorus 16mg 490mg 68%
Monounsaturated fat 0.134g 23.257g 58%
Manganese 0.052mg 1.2mg 50%
Iron 0.17mg 3.92mg 47%
Protein 0.7g 20.16g 39%
Fiber 1.4g 10.6g 37%
Magnesium 7mg 121mg 27%
Saturated fat 0.017g 5.907g 27%
Calories 46kcal 560kcal 26%
Potassium 157mg 1025mg 26%
Zinc 0.1mg 2.2mg 19%
Vitamin E 0.26mg 2.86mg 17%
Selenium 0µg 7µg 13%
Folate 5µg 51µg 12%
Calcium 6mg 105mg 10%
Vitamin B2 0.026mg 0.16mg 10%
Vitamin B5 0.135mg 0.52mg 8%
Vitamin B3 0.417mg 1.3mg 6%
Carbs 11.42g 27.17g 5%
Vitamin K 6.4µg 5%
Vitamin C 9.5mg 5.6mg 4%
Fructose 3.07g 0.24g 4%
Starch 0g 1.67g 1%
Vitamin A 17µg 26µg 1%
Protein per 100 calories 1.5g 3.6g N/A
Calories per 10 g protein 657kcal 278kcal N/A
Weight per 100 calories 217g 18g N/A
Unsaturated / Saturated Fat ratio 10 6.4 N/A
Net carbs 10.02g 16.57g N/A
Sugar 9.92g 7.66g N/A
Sodium 0mg 1mg 0%
Choline 1.9mg 0%
Tryptophan 0.009mg 0.251mg 0%
Threonine 0.01mg 0.684mg 0%
Isoleucine 0.014mg 0.917mg 0%
Leucine 0.015mg 1.604mg 0%
Lysine 0.016mg 1.138mg 0%
Methionine 0.008mg 0.36mg 0%
Phenylalanine 0.014mg 1.092mg 0%
Valine 0.016mg 1.249mg 0%
Histidine 0.009mg 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +1896.1%
Contains more ProteinProtein +2780%
Contains more FatsFats +16085.7%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +705.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 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 -99.7%
Contains more Mono. FatMonounsaturated fat +17256%
Contains more Poly. FatPolyunsaturated fat +32581.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 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 +1484.4%
Contains more FructoseFructose +1179.2%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +337.6%
Contains more MaltoseMaltose +112.5%
~equal in Lactose ~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.