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Pistachio vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between pistachios and cheese

  • Pistachios have more copper, vitamin B6, vitamin B1, manganese, iron, and fiber; however, cheese is richer in calcium, vitamin B12, and selenium.
  • Pistachios cover your daily copper needs 141% more than cheese.
  • Pistachios contain less saturated fat.
  • Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of cheese is 0.

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

Infographic

Pistachio vs Cheese infographic
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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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +348.1%
Contains more PotassiumPotassium +1248.7%
Contains more IronIron +2700%
Contains more CopperCopper +4233.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +4344.4%
Contains more CalciumCalcium +576.2%
Contains more ZincZinc +65.5%
Contains more SeleniumSelenium +307.1%
~equal in Phosphorus ~455mg

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%
Cheese
Cheese
5
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% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +302.8%
Contains more Vitamin B1Vitamin B1 +2900%
Contains more Vitamin B3Vitamin B3 +2103.4%
Contains more Vitamin B5Vitamin B5 +26.8%
Contains more Vitamin B6Vitamin B6 +2475.8%
Contains more FolateFolate +88.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1169.2%
Contains more Vitamin B2Vitamin B2 +167.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Cheese DV% diff.
Copper 1.3mg 0.03mg 141%
Vitamin B6 1.7mg 0.066mg 126%
Polyunsaturated fat 14.38g 1.421g 86%
Vitamin B1 0.87mg 0.029mg 70%
Calcium 105mg 710mg 61%
Saturated fat 5.907g 18.867g 59%
Manganese 1.2mg 0.027mg 51%
Iron 3.92mg 0.14mg 47%
Vitamin B12 0µg 1.1µg 46%
Fiber 10.6g 0g 42%
Selenium 7µg 28.5µg 39%
Monounsaturated fat 23.257g 9.246g 35%
Vitamin A 26µg 330µg 34%
Cholesterol 0mg 99mg 33%
Potassium 1025mg 76mg 28%
Sodium 1mg 653mg 28%
Magnesium 121mg 27mg 22%
Vitamin B2 0.16mg 0.428mg 21%
Fats 45.32g 33.31g 18%
Vitamin E 2.86mg 0.71mg 14%
Zinc 2.2mg 3.64mg 13%
Calories 560kcal 404kcal 8%
Carbs 27.17g 3.09g 8%
Vitamin B3 1.3mg 0.059mg 8%
Vitamin C 5.6mg 0mg 6%
Folate 51µg 27µg 6%
Protein 20.16g 22.87g 5%
Phosphorus 490mg 455mg 5%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin B5 0.52mg 0.41mg 2%
Vitamin K 2.4µg 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 5.7g N/A
Calories per 10 g protein 278kcal 177kcal N/A
Weight per 100 calories 18g 25g N/A
Unsaturated / Saturated Fat ratio 6.4 0.57 N/A
Net carbs 16.57g 3.09g N/A
Sugar 7.66g 0.48g N/A
Trans fat 0g 0.917g N/A
Tryptophan 0.251mg 0.547mg 0%
Threonine 0.684mg 1.044mg 0%
Isoleucine 0.917mg 1.206mg 0%
Leucine 1.604mg 1.939mg 0%
Lysine 1.138mg 1.025mg 0%
Methionine 0.36mg 0.547mg 0%
Phenylalanine 1.092mg 1.074mg 0%
Valine 1.249mg 1.404mg 0%
Histidine 0.512mg 0.547mg 0%
Fructose 0.24g 0g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g 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
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +36.1%
Contains more CarbsCarbs +779.3%
Contains more ProteinProtein +13.4%
Contains more WaterWater +747.1%
Contains more OtherOther +24.5%

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
Cheese
Cheese
0
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +151.5%
Contains more Poly. FatPolyunsaturated fat +912%

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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +23.1%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.