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Pistachio vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between pistachios and chocolate

  • Pistachios have more vitamin B6, vitamin B1, phosphorus, copper, vitamin E, fiber, and potassium, while chocolate has more iron and vitamin B12.
  • Pistachios cover your daily need for vitamin B6, 128% more than chocolate.
  • Pistachios contain 35 times more vitamin B1 than chocolate. While pistachios contain 0.87mg of vitamin B1, chocolate contains only 0.025mg.
  • The amount of saturated fat in pistachios is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Pistachio vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +83.4%
Contains more CopperCopper +26.5%
Contains more PhosphorusPhosphorus +137.9%
Contains less SodiumSodium -95.8%
Contains more SeleniumSelenium +133.3%
Contains more MagnesiumMagnesium +20.7%
Contains more IronIron +104.6%
Contains more ManganeseManganese +18.3%
~equal in Zinc ~2.01mg

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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +429.6%
Contains more Vitamin B1Vitamin B1 +3380%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +79.3%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +3947.6%
Contains more FolateFolate +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Chocolate DV% diff.
Vitamin B6 1.7mg 0.042mg 128%
Polyunsaturated fat 14.38g 1.092g 89%
Vitamin B1 0.87mg 0.025mg 70%
Saturated fat 5.907g 18.519g 57%
Iron 3.92mg 8.02mg 51%
Phosphorus 490mg 206mg 41%
Monounsaturated fat 23.257g 9.54g 34%
Protein 20.16g 4.88g 31%
Copper 1.3mg 1.028mg 30%
Fats 45.32g 31.28g 22%
Vitamin E 2.86mg 0.54mg 15%
Potassium 1025mg 559mg 14%
Fiber 10.6g 7g 14%
Folate 51µg 13%
Carbs 27.17g 61.17g 11%
Caffeine 0mg 43mg 11%
Manganese 1.2mg 1.419mg 10%
Vitamin B12 0µg 0.23µg 10%
Vitamin B2 0.16mg 0.05mg 8%
Selenium 7µg 3µg 7%
Vitamin K 8.1µg 7%
Vitamin C 5.6mg 6%
Magnesium 121mg 146mg 6%
Calcium 105mg 56mg 5%
Vitamin B3 1.3mg 0.725mg 4%
Vitamin B5 0.52mg 0.297mg 4%
Cholesterol 0mg 8mg 3%
Vitamin A 26µg 2µg 3%
Zinc 2.2mg 2.01mg 2%
Calories 560kcal 546kcal 1%
Starch 1.67g 1%
Sodium 1mg 24mg 1%
Protein per 100 calories 3.6g 0.89g N/A
Calories per 10 g protein 278kcal 1119kcal N/A
Weight per 100 calories 18g 18g N/A
Unsaturated / Saturated Fat ratio 6.4 0.57 N/A
Net carbs 16.57g 54.17g N/A
Sugar 7.66g 47.9g N/A
Trans fat 0g 0.112g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 0%
Fructose 0.24g 0g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 14.091g 0.947g 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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +313.1%
Contains more FatsFats +44.9%
Contains more WaterWater +350.5%
Contains more OtherOther +75.3%
Contains more CarbsCarbs +125.1%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -68.1%
Contains more Mono. FatMonounsaturated fat +143.8%
Contains more Poly. FatPolyunsaturated fat +1216.8%

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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +573.2%
Contains more LactoseLactose +∞%
~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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.