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  6. Garlic vs. Pistachio

Garlic vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between garlic and pistachios?

  • Garlic is richer in vitamin C and manganese, yet pistachios are richer in copper, vitamin B1, phosphorus, vitamin B6, fiber, iron, and magnesium.
  • Pistachios' daily need coverage for copper is 111% higher.
  • Garlic has 6 times more vitamin C than pistachios. Garlic has 31.2mg of vitamin C, while pistachios have 5.6mg.
  • Garlic contains less saturated fat.

We used Garlic, raw and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Garlic 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.
Garlic
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +72.4%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +102.9%
Contains more MagnesiumMagnesium +384%
Contains more PotassiumPotassium +155.6%
Contains more IronIron +130.6%
Contains more CopperCopper +334.8%
Contains more ZincZinc +89.7%
Contains more PhosphorusPhosphorus +220.3%
Contains less SodiumSodium -94.1%

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.
Garlic
Garlic
3
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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
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 +457.1%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3475%
Contains more Vitamin B1Vitamin B1 +335%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +85.7%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Pistachio DV% diff.
Copper 0.299mg 1.3mg 111%
Polyunsaturated fat 0.249g 14.38g 94%
Fats 0.5g 45.32g 69%
Monounsaturated fat 0.011g 23.257g 58%
Vitamin B1 0.2mg 0.87mg 56%
Phosphorus 153mg 490mg 48%
Vitamin B6 1.235mg 1.7mg 36%
Fiber 2.1g 10.6g 34%
Protein 6.36g 20.16g 28%
Vitamin C 31.2mg 5.6mg 28%
Iron 1.7mg 3.92mg 28%
Saturated fat 0.089g 5.907g 26%
Magnesium 25mg 121mg 23%
Calories 149kcal 560kcal 21%
Manganese 1.672mg 1.2mg 21%
Vitamin E 0.08mg 2.86mg 19%
Potassium 401mg 1025mg 18%
Selenium 14.2µg 7µg 13%
Folate 3µg 51µg 12%
Zinc 1.16mg 2.2mg 9%
Calcium 181mg 105mg 8%
Vitamin B2 0.11mg 0.16mg 4%
Vitamin B3 0.7mg 1.3mg 4%
Choline 23.2mg 4%
Vitamin A 0µg 26µg 3%
Carbs 33.06g 27.17g 2%
Vitamin B5 0.596mg 0.52mg 2%
Starch 1.67g 1%
Sodium 17mg 1mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 4.3g 3.6g N/A
Calories per 10 g protein 234kcal 278kcal N/A
Weight per 100 calories 67g 18g N/A
Unsaturated / Saturated Fat ratio 2.9 6.4 N/A
Net carbs 30.96g 16.57g N/A
Sugar 1g 7.66g N/A
Tryptophan 0.066mg 0.251mg 0%
Threonine 0.157mg 0.684mg 0%
Isoleucine 0.217mg 0.917mg 0%
Leucine 0.308mg 1.604mg 0%
Lysine 0.273mg 1.138mg 0%
Methionine 0.076mg 0.36mg 0%
Phenylalanine 0.183mg 1.092mg 0%
Valine 0.291mg 1.249mg 0%
Histidine 0.113mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +21.7%
Contains more WaterWater +1240.5%
Contains more ProteinProtein +217%
Contains more FatsFats +8964%
Contains more OtherOther +98.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -98.5%
Contains more Mono. FatMonounsaturated fat +211327.3%
Contains more Poly. FatPolyunsaturated fat +5675.1%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.