Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Pistachio
  5. Compare
  6. Pistachio vs. Avocado

Pistachio vs. Avocado — In-Depth Nutrition Comparison

Compare

How are pistachios and avocados different?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, magnesium, and potassium, while avocados are higher in vitamin B5.
  • Pistachios cover your daily need for copper, 123% more than avocados.
  • Pistachios contain 13 times more vitamin B1 than avocados. Pistachios contain 0.87mg of vitamin B1, while avocados contain 0.067mg.
  • Avocados are lower in saturated fat.
  • Avocados have a higher glycemic index (40) than pistachios (28).

Nuts, pistachio nuts, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Pistachio vs Avocado 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +775%
Contains more PotassiumPotassium +111.3%
Contains more IronIron +612.7%
Contains more CopperCopper +584.2%
Contains more ZincZinc +243.8%
Contains more PhosphorusPhosphorus +842.3%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +745.1%
Contains more SeleniumSelenium +1650%

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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin AVitamin A +271.4%
Contains more Vitamin EVitamin E +38.2%
Contains more Vitamin B1Vitamin B1 +1198.5%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B6Vitamin B6 +561.5%
Contains more Vitamin CVitamin C +78.6%
Contains more Vitamin B3Vitamin B3 +33.7%
Contains more Vitamin B5Vitamin B5 +167.1%
Contains more FolateFolate +58.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Avocado DV% diff.
Copper 1.3mg 0.19mg 123%
Vitamin B6 1.7mg 0.257mg 111%
Polyunsaturated fat 14.38g 1.816g 84%
Vitamin B1 0.87mg 0.067mg 67%
Phosphorus 490mg 52mg 63%
Fats 45.32g 14.66g 47%
Manganese 1.2mg 0.142mg 46%
Iron 3.92mg 0.55mg 42%
Protein 20.16g 2g 36%
Monounsaturated fat 23.257g 9.799g 34%
Magnesium 121mg 29mg 22%
Calories 560kcal 160kcal 20%
Vitamin K 21µg 18%
Vitamin B5 0.52mg 1.389mg 17%
Saturated fat 5.907g 2.126g 17%
Potassium 1025mg 485mg 16%
Fiber 10.6g 6.7g 16%
Zinc 2.2mg 0.64mg 14%
Selenium 7µg 0.4µg 12%
Calcium 105mg 12mg 9%
Folate 51µg 81µg 8%
Carbs 27.17g 8.53g 6%
Vitamin C 5.6mg 10mg 5%
Vitamin E 2.86mg 2.07mg 5%
Vitamin B3 1.3mg 1.738mg 3%
Choline 14.2mg 3%
Vitamin A 26µg 7µg 2%
Vitamin B2 0.16mg 0.13mg 2%
Starch 1.67g 0.11g 1%
Protein per 100 calories 3.6g 1.3g N/A
Calories per 10 g protein 278kcal 800kcal N/A
Weight per 100 calories 18g 63g N/A
Unsaturated / Saturated Fat ratio 6.4 5.5 N/A
Net carbs 16.57g 1.83g N/A
Sugar 7.66g 0.66g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.025mg 0%
Threonine 0.684mg 0.073mg 0%
Isoleucine 0.917mg 0.084mg 0%
Leucine 1.604mg 0.143mg 0%
Lysine 1.138mg 0.132mg 0%
Methionine 0.36mg 0.038mg 0%
Phenylalanine 1.092mg 0.097mg 0%
Valine 1.249mg 0.107mg 0%
Histidine 0.512mg 0.049mg 0%
Fructose 0.24g 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +908%
Contains more FatsFats +209.1%
Contains more CarbsCarbs +218.5%
Contains more OtherOther +88.6%
Contains more WaterWater +1575.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +137.3%
Contains more Poly. FatPolyunsaturated fat +691.9%
Contains less Sat. FatSaturated fat -64%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +1418.2%
Contains more SucroseSucrose +11350%
Contains more FructoseFructose +100%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +15.6%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

People also compare

Pistachio
Pistachio vs Pecan
Pecan
Pistachio
Pistachio vs Walnut
Walnut
Pistachio
Pistachio vs Chestnut
Chestnut
Avocado
Avocado vs Banana
Banana
Avocado
Avocado vs Papaya
Papaya
Avocado
Avocado vs Mango
Mango

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.