Pistachio vs. Coconut — In-Depth Nutrition Comparison

Compare

A recap on the differences between pistachios and coconut

Coconut has less vitamin B6, copper, vitamin B1, phosphorus, protein, magnesium, potassium, iron, and fats.
Pistachios cover your daily vitamin B6 needs 127% more than coconut.
Coconut contains 13 times less vitamin B1 than pistachios. Pistachios contain 0.87mg of vitamin B1, while coconut contains 0.066mg.
Pistachios have less saturated fat.
The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, pistachio nuts, raw and Nuts, coconut meat, raw.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pistachio

Coconut

Contains more MagnesiumMagnesium	+278.1%
Contains more CalciumCalcium	+650%
Contains more PotassiumPotassium	+187.9%
Contains more IronIron	+61.3%
Contains more CopperCopper	+198.9%
Contains more ZincZinc	+100%
Contains more PhosphorusPhosphorus	+333.6%
Contains less SodiumSodium	-95%

Contains more ManganeseManganese	+25%
Contains more SeleniumSelenium	+44.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pistachio

Coconut

Contains more Vitamin CVitamin C	+69.7%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1091.7%
Contains more Vitamin B1Vitamin B1	+1218.2%
Contains more Vitamin B2Vitamin B2	+700%
Contains more Vitamin B3Vitamin B3	+140.7%
Contains more Vitamin B5Vitamin B5	+73.3%
Contains more Vitamin B6Vitamin B6	+3048.1%
Contains more FolateFolate	+96.2%

Contains more Vitamin KVitamin K

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	1.7mg	0.054mg	127%
Saturated fat	5.907g	29.698g	108%
Copper	1.3mg	0.435mg	96%
Polyunsaturated fat	14.38g	0.366g	93%
Omega-6 (Linoleic acid)	14.091g		83%
Vitamin B1	0.87mg	0.066mg	67%
Monounsaturated fat	23.257g	1.425g	55%
Phosphorus	490mg	113mg	54%
Protein	20.16g	3.33g	34%
Magnesium	121mg	32mg	21%
Potassium	1025mg	356mg	20%
Iron	3.92mg	2.43mg	19%
Fats	45.32g	33.49g	18%
Vitamin E	2.86mg	0.24mg	17%
Manganese	1.2mg	1.5mg	13%
Vitamin B2	0.16mg	0.02mg	11%
Calories	560kcal	354kcal	10%
Zinc	2.2mg	1.1mg	10%
Calcium	105mg	14mg	9%
Fiber	10.6g	9g	6%
Selenium	7µg	10.1µg	6%
Folate	51µg	26µg	6%
Vitamin B3	1.3mg	0.54mg	5%
Carbs	27.17g	15.23g	4%
Vitamin B5	0.52mg	0.3mg	4%
Vitamin C	5.6mg	3.3mg	3%
Vitamin A	26µg	0µg	3%
Choline		12.1mg	2%
Starch	1.67g		1%
Sodium	1mg	20mg	1%
Protein per 100 calories	3.6g	0.94g	N/A
Calories per 10 g protein	278kcal	1063kcal	N/A
Weight per 100 calories	18g	28g	N/A
Unsaturated / Saturated Fat ratio	6.4	0.06	N/A
Net carbs	16.57g	6.23g	N/A
Sugar	7.66g	6.23g	N/A
Vitamin K		0.2µg	0%
Tryptophan	0.251mg	0.039mg	0%
Threonine	0.684mg	0.121mg	0%
Isoleucine	0.917mg	0.131mg	0%
Leucine	1.604mg	0.247mg	0%
Lysine	1.138mg	0.147mg	0%
Methionine	0.36mg	0.062mg	0%
Phenylalanine	1.092mg	0.169mg	0%
Valine	1.249mg	0.202mg	0%
Histidine	0.512mg	0.077mg	0%
Fructose	0.24g		0%