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  6. Kiwi vs. Pistachio

Kiwi vs. Pistachio — In-Depth Nutrition Comparison

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How are kiwi and pistachios different?

  • Kiwi is higher in vitamin C; however, pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and magnesium.
  • Daily need coverage for copper for pistachios is 130% higher.
  • Kiwi contains 17 times more vitamin C than pistachios. While kiwi contains 92.7mg of vitamin C, pistachios contain only 5.6mg.
  • Kiwi has less saturated fat.
  • Pistachios have a lower glycemic index (28) than kiwi (58).

Kiwifruit, green, raw and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Kiwi 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.
Kiwi
Kiwi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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 +611.8%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +228.5%
Contains more IronIron +1164.5%
Contains more CopperCopper +900%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +1341.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1124.5%
Contains more SeleniumSelenium +3400%

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.
Kiwi
Kiwi
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
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 +1555.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +95.9%
Contains more Vitamin B1Vitamin B1 +3122.2%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +281.2%
Contains more Vitamin B5Vitamin B5 +184.2%
Contains more Vitamin B6Vitamin B6 +2598.4%
Contains more FolateFolate +104%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kiwi Pistachio DV% diff.
Copper 0.13mg 1.3mg 130%
Vitamin B6 0.063mg 1.7mg 126%
Vitamin C 92.7mg 5.6mg 97%
Polyunsaturated fat 0.287g 14.38g 94%
Vitamin B1 0.027mg 0.87mg 70%
Fats 0.52g 45.32g 69%
Phosphorus 34mg 490mg 65%
Monounsaturated fat 0.047g 23.257g 58%
Manganese 0.098mg 1.2mg 48%
Iron 0.31mg 3.92mg 45%
Protein 1.14g 20.16g 38%
Vitamin K 40.3µg 34%
Fiber 3g 10.6g 30%
Saturated fat 0.029g 5.907g 27%
Calories 61kcal 560kcal 25%
Magnesium 17mg 121mg 25%
Potassium 312mg 1025mg 21%
Zinc 0.14mg 2.2mg 19%
Selenium 0.2µg 7µg 12%
Vitamin B2 0.025mg 0.16mg 10%
Vitamin E 1.46mg 2.86mg 9%
Calcium 34mg 105mg 7%
Vitamin B5 0.183mg 0.52mg 7%
Folate 25µg 51µg 7%
Vitamin B3 0.341mg 1.3mg 6%
Fructose 4.35g 0.24g 5%
Carbs 14.66g 27.17g 4%
Vitamin A 4µg 26µg 2%
Starch 0g 1.67g 1%
Choline 7.8mg 1%
Protein per 100 calories 1.9g 3.6g N/A
Calories per 10 g protein 535kcal 278kcal N/A
Weight per 100 calories 164g 18g N/A
Unsaturated / Saturated Fat ratio 12 6.4 N/A
Net carbs 11.66g 16.57g N/A
Sugar 8.99g 7.66g N/A
Sodium 3mg 1mg 0%
Tryptophan 0.015mg 0.251mg 0%
Threonine 0.047mg 0.684mg 0%
Isoleucine 0.051mg 0.917mg 0%
Leucine 0.066mg 1.604mg 0%
Lysine 0.061mg 1.138mg 0%
Methionine 0.024mg 0.36mg 0%
Phenylalanine 0.044mg 1.092mg 0%
Valine 0.057mg 1.249mg 0%
Histidine 0.027mg 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 +1800.9%
Contains more ProteinProtein +1668.4%
Contains more FatsFats +8615.4%
Contains more CarbsCarbs +85.3%
Contains more OtherOther +388.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 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 -99.5%
Contains more Mono. FatMonounsaturated fat +49383%
Contains more Poly. FatPolyunsaturated fat +4910.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 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 +1184.4%
Contains more FructoseFructose +1712.5%
Contains more MaltoseMaltose +11.8%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4480%
~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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.