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  6. Pistachio vs. Cornmeal

Pistachio vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between pistachios and cornmeal

  • Pistachios have more copper, vitamin B6, phosphorus, manganese, fiber, vitamin B1, and potassium, while cornmeal has more folate and vitamin B3.
  • Pistachios cover your daily need for copper, 136% more than cornmeal.
  • Pistachios contain 27 times more saturated fat than cornmeal. While pistachios contain 5.907g of saturated fat, cornmeal contains only 0.22g.
  • Pistachios have a lower glycemic index. The glycemic index of pistachios is 28, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Pistachio vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +3400%
Contains more PotassiumPotassium +621.8%
Contains more CopperCopper +1610.5%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +394.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +589.7%
Contains more IronIron +11.2%
Contains more SeleniumSelenium +50%

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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +136.4%
Contains more Vitamin EVitamin E +2283.3%
Contains more Vitamin B1Vitamin B1 +57.9%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +834.1%
Contains more Vitamin B2Vitamin B2 +138.8%
Contains more Vitamin B3Vitamin B3 +282.2%
Contains more FolateFolate +309.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Cornmeal DV% diff.
Copper 1.3mg 0.076mg 136%
Vitamin B6 1.7mg 0.182mg 117%
Polyunsaturated fat 14.38g 0.828g 90%
Fats 45.32g 1.75g 67%
Monounsaturated fat 23.257g 0.39g 57%
Phosphorus 490mg 99mg 56%
Manganese 1.2mg 0.174mg 45%
Folate 51µg 209µg 40%
Starch 1.67g 73.3g 29%
Fiber 10.6g 3.9g 27%
Vitamin B1 0.87mg 0.551mg 27%
Protein 20.16g 7.11g 26%
Potassium 1025mg 142mg 26%
Saturated fat 5.907g 0.22g 26%
Vitamin B3 1.3mg 4.968mg 23%
Magnesium 121mg 32mg 21%
Vitamin E 2.86mg 0.12mg 18%
Carbs 27.17g 79.45g 17%
Vitamin B2 0.16mg 0.382mg 17%
Zinc 2.2mg 0.66mg 14%
Calories 560kcal 370kcal 10%
Calcium 105mg 3mg 10%
Vitamin C 5.6mg 0mg 6%
Iron 3.92mg 4.36mg 6%
Selenium 7µg 10.5µg 6%
Vitamin B5 0.52mg 0.24mg 6%
Vitamin A 26µg 11µg 2%
Choline 8.6mg 2%
Protein per 100 calories 3.6g 1.9g N/A
Calories per 10 g protein 278kcal 520kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 6.4 5.5 N/A
Net carbs 16.57g 75.55g N/A
Sugar 7.66g 1.61g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.038mg 0%
Threonine 0.684mg 0.172mg 0%
Isoleucine 0.917mg 0.242mg 0%
Leucine 1.604mg 1.006mg 0%
Lysine 1.138mg 0.105mg 0%
Methionine 0.36mg 0.162mg 0%
Phenylalanine 1.092mg 0.366mg 0%
Valine 1.249mg 0.337mg 0%
Histidine 0.512mg 0.172mg 0%
Fructose 0.24g 0.17g 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more ProteinProtein +183.5%
Contains more FatsFats +2489.7%
Contains more OtherOther +484.3%
Contains more CarbsCarbs +192.4%
Contains more WaterWater +155.8%

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% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +5863.3%
Contains more Poly. FatPolyunsaturated fat +1636.7%
Contains less Sat. FatSaturated fat -96.3%

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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +910.3%
Contains more FructoseFructose +41.2%
Contains more StarchStarch +4289.2%
Contains more GlucoseGlucose +75%
Contains more MaltoseMaltose +11.8%
~equal in Lactose ~0g
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.