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  6. Pistachio vs. Kiwi

Pistachio vs. Kiwi — In-Depth Nutrition Comparison

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How are pistachios and kiwi different?

  • Pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, and magnesium; however, kiwi is richer in vitamin C.
  • Daily need coverage for copper for pistachios is 130% higher.
  • Pistachios contain 204 times more saturated fat than kiwi. While pistachios contain 5.907g of saturated fat, kiwi contains only 0.029g.
  • Pistachios have a lower glycemic index (28) than kiwi (58).

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

Infographic

Pistachio vs Kiwi 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%
Kiwi
Kiwi
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +611.8%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +228.5%
Contains more IronIron +1164.5%
Contains more CopperCopper +900%
Contains more ZincZinc +1471.4%
Contains more PhosphorusPhosphorus +1341.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1124.5%
Contains more SeleniumSelenium +3400%

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%
Kiwi
Kiwi
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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +95.9%
Contains more Vitamin B1Vitamin B1 +3122.2%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +281.2%
Contains more Vitamin B5Vitamin B5 +184.2%
Contains more Vitamin B6Vitamin B6 +2598.4%
Contains more FolateFolate +104%
Contains more Vitamin CVitamin C +1555.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Kiwi DV% diff.
Copper 1.3mg 0.13mg 130%
Vitamin B6 1.7mg 0.063mg 126%
Vitamin C 5.6mg 92.7mg 97%
Polyunsaturated fat 14.38g 0.287g 94%
Vitamin B1 0.87mg 0.027mg 70%
Fats 45.32g 0.52g 69%
Phosphorus 490mg 34mg 65%
Monounsaturated fat 23.257g 0.047g 58%
Manganese 1.2mg 0.098mg 48%
Iron 3.92mg 0.31mg 45%
Protein 20.16g 1.14g 38%
Vitamin K 40.3µg 34%
Fiber 10.6g 3g 30%
Saturated fat 5.907g 0.029g 27%
Calories 560kcal 61kcal 25%
Magnesium 121mg 17mg 25%
Potassium 1025mg 312mg 21%
Zinc 2.2mg 0.14mg 19%
Selenium 7µg 0.2µg 12%
Vitamin B2 0.16mg 0.025mg 10%
Vitamin E 2.86mg 1.46mg 9%
Calcium 105mg 34mg 7%
Vitamin B5 0.52mg 0.183mg 7%
Folate 51µg 25µg 7%
Vitamin B3 1.3mg 0.341mg 6%
Fructose 0.24g 4.35g 5%
Carbs 27.17g 14.66g 4%
Vitamin A 26µg 4µg 2%
Starch 1.67g 0g 1%
Choline 7.8mg 1%
Protein per 100 calories 3.6g 1.9g N/A
Calories per 10 g protein 278kcal 535kcal N/A
Weight per 100 calories 18g 164g N/A
Unsaturated / Saturated Fat ratio 6.4 12 N/A
Net carbs 16.57g 11.66g N/A
Sugar 7.66g 8.99g N/A
Sodium 1mg 3mg 0%
Tryptophan 0.251mg 0.015mg 0%
Threonine 0.684mg 0.047mg 0%
Isoleucine 0.917mg 0.051mg 0%
Leucine 1.604mg 0.066mg 0%
Lysine 1.138mg 0.061mg 0%
Methionine 0.36mg 0.024mg 0%
Phenylalanine 1.092mg 0.044mg 0%
Valine 1.249mg 0.057mg 0%
Histidine 0.512mg 0.027mg 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
Kiwi
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1668.4%
Contains more FatsFats +8615.4%
Contains more CarbsCarbs +85.3%
Contains more OtherOther +388.5%
Contains more WaterWater +1800.9%

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
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +49383%
Contains more Poly. FatPolyunsaturated fat +4910.5%
Contains less Sat. FatSaturated fat -99.5%

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
Kiwi
Kiwi
4
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4480%
Contains more GlucoseGlucose +1184.4%
Contains more FructoseFructose +1712.5%
Contains more MaltoseMaltose +11.8%
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.