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  6. Pistachio vs. Parmesan

Pistachio vs. Parmesan — In-Depth Nutrition Comparison

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Summary of differences between pistachios and parmesan

  • Pistachios have more copper, vitamin B6, vitamin B1, manganese, and iron, while parmesan has more calcium, vitamin B12, and selenium.
  • Pistachios cover your daily need for copper, 140% more than parmesan.
  • Pistachios contain 33 times more vitamin B1 than parmesan. While pistachios contain 0.87mg of vitamin B1, parmesan contains only 0.026mg.
  • The amount of saturated fat in pistachios is lower.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Cheese, parmesan, grated.

Infographic

Pistachio vs Parmesan 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Contains more MagnesiumMagnesium +255.9%
Contains more PotassiumPotassium +469.4%
Contains more IronIron +700%
Contains more CopperCopper +3150%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1590.1%
Contains more CalciumCalcium +712.4%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +28%
Contains more SeleniumSelenium +391.4%

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% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +439.6%
Contains more Vitamin B1Vitamin B1 +3246.2%
Contains more Vitamin B3Vitamin B3 +1525%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +1998.8%
Contains more FolateFolate +750%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +907.7%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Parmesan DV% diff.
Copper 1.3mg 0.04mg 140%
Vitamin B6 1.7mg 0.081mg 125%
Polyunsaturated fat 14.38g 1.386g 87%
Sodium 1mg 1804mg 78%
Calcium 105mg 853mg 75%
Vitamin B1 0.87mg 0.026mg 70%
Vitamin B12 0µg 1.4µg 58%
Selenium 7µg 34.4µg 50%
Manganese 1.2mg 0.071mg 49%
Iron 3.92mg 0.49mg 43%
Saturated fat 5.907g 15.371g 43%
Fiber 10.6g 0g 42%
Monounsaturated fat 23.257g 7.13g 40%
Cholesterol 0mg 86mg 29%
Fats 45.32g 27.84g 27%
Vitamin A 26µg 262µg 26%
Potassium 1025mg 180mg 25%
Magnesium 121mg 34mg 21%
Phosphorus 490mg 627mg 20%
Zinc 2.2mg 4.2mg 18%
Protein 20.16g 28.42g 17%
Vitamin E 2.86mg 0.53mg 16%
Vitamin B2 0.16mg 0.358mg 15%
Folate 51µg 6µg 11%
Vitamin B3 1.3mg 0.08mg 8%
Calories 560kcal 420kcal 7%
Vitamin C 5.6mg 0mg 6%
Carbs 27.17g 13.91g 4%
Vitamin D* 0 IU 21 IU 3%
Vitamin D 0µg 0.5µg 3%
Choline 14.1mg 3%
Starch 1.67g 1%
Vitamin B5 0.52mg 0.45mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 3.6g 6.8g N/A
Calories per 10 g protein 278kcal 148kcal N/A
Weight per 100 calories 18g 24g N/A
Unsaturated / Saturated Fat ratio 6.4 0.55 N/A
Net carbs 16.57g 13.91g N/A
Sugar 7.66g 0.07g N/A
Trans fat 0g 0.876g N/A
Tryptophan 0.251mg 0.383mg 0%
Threonine 0.684mg 1.075mg 0%
Isoleucine 0.917mg 1.455mg 0%
Leucine 1.604mg 2.747mg 0%
Lysine 1.138mg 2.201mg 0%
Methionine 0.36mg 0.751mg 0%
Phenylalanine 1.092mg 1.538mg 0%
Valine 1.249mg 1.865mg 0%
Histidine 0.512mg 0.806mg 0%
Fructose 0.24g 0g 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0g 0.015g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 14.091g 0.87g 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
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
Contains more FatsFats +62.8%
Contains more CarbsCarbs +95.3%
Contains more ProteinProtein +41%
Contains more WaterWater +418.3%
Contains more OtherOther +140.9%

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
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +226.2%
Contains more Poly. FatPolyunsaturated fat +937.5%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.