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  6. Cornmeal vs. Pistachio

Cornmeal vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between cornmeal and pistachios

  • Cornmeal has more folate and vitamin B3, while pistachios have more copper, vitamin B6, phosphorus, manganese, fiber, vitamin B1, and potassium.
  • Pistachios cover your daily need for copper, 136% more than cornmeal.
  • Cornmeal contains 4 times more folate than pistachios. While cornmeal contains 209µg of folate, pistachios contain only 51µg.
  • The amount of saturated fat in cornmeal is lower.
  • Pistachios have a lower glycemic index. The glycemic index of pistachios is 28, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow and Nuts, pistachio nuts, raw.

Infographic

Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
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 IronIron +11.2%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +621.8%
Contains more CopperCopper +1610.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +394.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +589.7%

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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
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 B2Vitamin B2 +138.8%
Contains more Vitamin B3Vitamin B3 +282.2%
Contains more FolateFolate +309.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +136.4%
Contains more Vitamin EVitamin E +2283.3%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +834.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cornmeal Pistachio DV% diff.
Copper 0.076mg 1.3mg 136%
Vitamin B6 0.182mg 1.7mg 117%
Polyunsaturated fat 0.828g 14.38g 90%
Fats 1.75g 45.32g 67%
Monounsaturated fat 0.39g 23.257g 57%
Phosphorus 99mg 490mg 56%
Manganese 0.174mg 1.2mg 45%
Folate 209µg 51µg 40%
Starch 73.3g 1.67g 29%
Fiber 3.9g 10.6g 27%
Vitamin B1 0.551mg 0.87mg 27%
Protein 7.11g 20.16g 26%
Potassium 142mg 1025mg 26%
Saturated fat 0.22g 5.907g 26%
Vitamin B3 4.968mg 1.3mg 23%
Magnesium 32mg 121mg 21%
Vitamin E 0.12mg 2.86mg 18%
Carbs 79.45g 27.17g 17%
Vitamin B2 0.382mg 0.16mg 17%
Zinc 0.66mg 2.2mg 14%
Calories 370kcal 560kcal 10%
Calcium 3mg 105mg 10%
Vitamin C 0mg 5.6mg 6%
Iron 4.36mg 3.92mg 6%
Selenium 10.5µg 7µg 6%
Vitamin B5 0.24mg 0.52mg 6%
Vitamin A 11µg 26µg 2%
Choline 8.6mg 2%
Protein per 100 calories 1.9g 3.6g N/A
Calories per 10 g protein 520kcal 278kcal N/A
Weight per 100 calories 27g 18g N/A
Unsaturated / Saturated Fat ratio 5.5 6.4 N/A
Net carbs 75.55g 16.57g N/A
Sugar 1.61g 7.66g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.038mg 0.251mg 0%
Threonine 0.172mg 0.684mg 0%
Isoleucine 0.242mg 0.917mg 0%
Leucine 1.006mg 1.604mg 0%
Lysine 0.105mg 1.138mg 0%
Methionine 0.162mg 0.36mg 0%
Phenylalanine 0.366mg 1.092mg 0%
Valine 0.337mg 1.249mg 0%
Histidine 0.172mg 0.512mg 0%
Fructose 0.17g 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 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 +192.4%
Contains more WaterWater +155.8%
Contains more ProteinProtein +183.5%
Contains more FatsFats +2489.7%
Contains more OtherOther +484.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 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 -96.3%
Contains more Mono. FatMonounsaturated fat +5863.3%
Contains more Poly. FatPolyunsaturated fat +1636.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 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 StarchStarch +4289.2%
Contains more GlucoseGlucose +75%
Contains more MaltoseMaltose +11.8%
Contains more SucroseSucrose +910.3%
Contains more FructoseFructose +41.2%
~equal in Lactose ~0g
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.