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Pistachio vs. Groat — In-Depth Nutrition Comparison

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How are pistachios and groat different?

  • Pistachios are higher in vitamin B6, vitamin B1, copper, iron, phosphorus, and potassium; however, groat is richer in vitamin B3, magnesium, and vitamin B2.
  • Daily need coverage for vitamin B6 for pistachios is 115% higher.
  • Pistachios contain 9 times more vitamin B1 than groat. While pistachios contain 0.87mg of vitamin B1, groat contains only 0.101mg.
  • Groat has less saturated fat.
  • Pistachios have a lower glycemic index (28) than groat (54).

Nuts, pistachio nuts, raw and Buckwheat are the varieties used in this article.

Infographic

Pistachio vs Groat 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%
Groat
Groat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 165% 5.4% 41% 83% 367% 65% 149% 0.13% 170% 45%
Contains more CalciumCalcium +483.3%
Contains more PotassiumPotassium +122.8%
Contains more IronIron +78.2%
Contains more CopperCopper +18.2%
Contains more PhosphorusPhosphorus +41.2%
Contains more MagnesiumMagnesium +90.9%
Contains more SeleniumSelenium +18.6%
~equal in Zinc ~2.4mg
~equal in Sodium ~1mg
~equal in Manganese ~1.3mg

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%
Groat
Groat
3
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% 0% 25% 98% 132% 74% 48% 0% 0% 23%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +761.4%
Contains more Vitamin B6Vitamin B6 +709.5%
Contains more FolateFolate +70%
Contains more Vitamin B2Vitamin B2 +165.6%
Contains more Vitamin B3Vitamin B3 +440%
Contains more Vitamin B5Vitamin B5 +137.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Groat DV% diff.
Vitamin B6 1.7mg 0.21mg 115%
Polyunsaturated fat 14.38g 1.039g 89%
Fats 45.32g 3.4g 64%
Vitamin B1 0.87mg 0.101mg 64%
Monounsaturated fat 23.257g 1.04g 56%
Vitamin B3 1.3mg 7.02mg 36%
Magnesium 121mg 231mg 26%
Saturated fat 5.907g 0.741g 23%
Iron 3.92mg 2.2mg 22%
Copper 1.3mg 1.1mg 22%
Phosphorus 490mg 347mg 20%
Vitamin B2 0.16mg 0.425mg 20%
Vitamin E 2.86mg 19%
Potassium 1025mg 460mg 17%
Carbs 27.17g 71.5g 15%
Protein 20.16g 13.25g 14%
Vitamin B5 0.52mg 1.233mg 14%
Calories 560kcal 343kcal 11%
Calcium 105mg 18mg 9%
Vitamin C 5.6mg 0mg 6%
Folate 51µg 30µg 5%
Manganese 1.2mg 1.3mg 4%
Vitamin A 26µg 0µg 3%
Fiber 10.6g 10g 2%
Zinc 2.2mg 2.4mg 2%
Selenium 7µg 8.3µg 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 3.9g N/A
Calories per 10 g protein 278kcal 259kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 6.4 2.8 N/A
Net carbs 16.57g 61.5g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.251mg 0.192mg 0%
Threonine 0.684mg 0.506mg 0%
Isoleucine 0.917mg 0.498mg 0%
Leucine 1.604mg 0.832mg 0%
Lysine 1.138mg 0.672mg 0%
Methionine 0.36mg 0.172mg 0%
Phenylalanine 1.092mg 0.52mg 0%
Valine 1.249mg 0.678mg 0%
Histidine 0.512mg 0.309mg 0%
Fructose 0.24g 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
Groat
Groat
2
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Contains more ProteinProtein +52.2%
Contains more FatsFats +1232.9%
Contains more OtherOther +41.9%
Contains more CarbsCarbs +163.2%
Contains more WaterWater +123.1%

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
Groat
Groat
1
26% 37% 37%
Saturated fat: Sat. Fat 0.741 g
Monounsaturated fat: Mono. Fat 1.04 g
Polyunsaturated fat: Poly. Fat 1.039 g
Contains more Mono. FatMonounsaturated fat +2136.3%
Contains more Poly. FatPolyunsaturated fat +1284%
Contains less Sat. FatSaturated fat -87.5%

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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. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/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.