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  6. Pistachio vs. Plum

Pistachio vs. Plum — In-Depth Nutrition Comparison

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Significant differences between pistachios and plums

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, magnesium, and potassium in pistachios is higher than in plums.
  • Pistachios cover your daily copper needs 138% more than plums.
  • Plums have 347 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while plums have 0.017g.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of pistachios is 28.

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

Infographic

Pistachio vs Plum 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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1628.6%
Contains more CalciumCalcium +1650%
Contains more PotassiumPotassium +552.9%
Contains more IronIron +2205.9%
Contains more CopperCopper +2180.7%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +2962.5%
Contains more ManganeseManganese +2207.7%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
Plum
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin AVitamin A +52.9%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin B1Vitamin B1 +3007.1%
Contains more Vitamin B2Vitamin B2 +515.4%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +285.2%
Contains more Vitamin B6Vitamin B6 +5762.1%
Contains more FolateFolate +920%
Contains more Vitamin CVitamin C +69.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Plum DV% diff.
Copper 1.3mg 0.057mg 138%
Vitamin B6 1.7mg 0.029mg 129%
Polyunsaturated fat 14.38g 0.044g 96%
Vitamin B1 0.87mg 0.028mg 70%
Fats 45.32g 0.28g 69%
Phosphorus 490mg 16mg 68%
Monounsaturated fat 23.257g 0.134g 58%
Manganese 1.2mg 0.052mg 50%
Iron 3.92mg 0.17mg 47%
Protein 20.16g 0.7g 39%
Fiber 10.6g 1.4g 37%
Magnesium 121mg 7mg 27%
Saturated fat 5.907g 0.017g 27%
Calories 560kcal 46kcal 26%
Potassium 1025mg 157mg 26%
Zinc 2.2mg 0.1mg 19%
Vitamin E 2.86mg 0.26mg 17%
Selenium 7µg 0µg 13%
Folate 51µg 5µg 12%
Calcium 105mg 6mg 10%
Vitamin B2 0.16mg 0.026mg 10%
Vitamin B5 0.52mg 0.135mg 8%
Vitamin B3 1.3mg 0.417mg 6%
Carbs 27.17g 11.42g 5%
Vitamin K 6.4µg 5%
Vitamin C 5.6mg 9.5mg 4%
Fructose 0.24g 3.07g 4%
Starch 1.67g 0g 1%
Vitamin A 26µg 17µg 1%
Protein per 100 calories 3.6g 1.5g N/A
Calories per 10 g protein 278kcal 657kcal N/A
Weight per 100 calories 18g 217g N/A
Unsaturated / Saturated Fat ratio 6.4 10 N/A
Net carbs 16.57g 10.02g N/A
Sugar 7.66g 9.92g N/A
Sodium 1mg 0mg 0%
Choline 1.9mg 0%
Tryptophan 0.251mg 0.009mg 0%
Threonine 0.684mg 0.01mg 0%
Isoleucine 0.917mg 0.014mg 0%
Leucine 1.604mg 0.015mg 0%
Lysine 1.138mg 0.016mg 0%
Methionine 0.36mg 0.008mg 0%
Phenylalanine 1.092mg 0.014mg 0%
Valine 1.249mg 0.016mg 0%
Histidine 0.512mg 0.009mg 0%
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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2780%
Contains more FatsFats +16085.7%
Contains more CarbsCarbs +137.9%
Contains more OtherOther +705.4%
Contains more WaterWater +1896.1%

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
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +17256%
Contains more Poly. FatPolyunsaturated fat +32581.8%
Contains less Sat. FatSaturated fat -99.7%

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
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +337.6%
Contains more MaltoseMaltose +112.5%
Contains more GlucoseGlucose +1484.4%
Contains more FructoseFructose +1179.2%
Contains more GalactoseGalactose +∞%
~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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.