Pistachio vs. Flax seeds — In-Depth Nutrition Comparison
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Differences between pistachios and flax seeds
- Pistachios are higher in vitamin B6 and vitamin E; however, flax seeds are richer in fiber, magnesium, vitamin B1, manganese, selenium, iron, phosphorus, and zinc.
- Pistachios' daily need coverage for vitamin B6 is 94% higher.
- Pistachios have 9 times more vitamin E than flax seeds. While pistachios have 2.86mg of vitamin E, flax seeds have only 0.31mg.
The food types used in this comparison are Nuts, pistachio nuts, raw and Seeds, flaxseed.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more PotassiumPotassium | +26.1% |
| Contains less SodiumSodium | -96.7% |
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +46.2% |
| Contains more ZincZinc | +97.3% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains more ManganeseManganese | +106.8% |
| Contains more SeleniumSelenium | +262.9% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +833.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +822.6% |
| Contains more Vitamin B6Vitamin B6 | +259.4% |
| Contains more Vitamin B1Vitamin B1 | +89% |
| Contains more Vitamin B3Vitamin B3 | +136.9% |
| Contains more Vitamin B5Vitamin B5 | +89.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +70.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 14.38g | 28.73g | 96% |
| Vitamin B6 | 1.7mg | 0.473mg | 94% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Fiber | 10.6g | 27.3g | 67% |
| Magnesium | 121mg | 392mg | 65% |
| Vitamin B1 | 0.87mg | 1.644mg | 65% |
| Manganese | 1.2mg | 2.482mg | 56% |
| Monounsaturated fat | 23.257g | 7.527g | 39% |
| Selenium | 7µg | 25.4µg | 33% |
| Iron | 3.92mg | 5.73mg | 23% |
| Phosphorus | 490mg | 642mg | 22% |
| Zinc | 2.2mg | 4.34mg | 19% |
| Vitamin E | 2.86mg | 0.31mg | 17% |
| Calcium | 105mg | 255mg | 15% |
| Choline | 78.7mg | 14% | |
| Vitamin B3 | 1.3mg | 3.08mg | 11% |
| Saturated fat | 5.907g | 3.663g | 10% |
| Copper | 1.3mg | 1.22mg | 9% |
| Vitamin B5 | 0.52mg | 0.985mg | 9% |
| Folate | 51µg | 87µg | 9% |
| Vitamin C | 5.6mg | 0.6mg | 6% |
| Potassium | 1025mg | 813mg | 6% |
| Fats | 45.32g | 42.16g | 5% |
| Protein | 20.16g | 18.29g | 4% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin A | 26µg | 0µg | 3% |
| Calories | 560kcal | 534kcal | 1% |
| Carbs | 27.17g | 28.88g | 1% |
| Starch | 1.67g | 1% | |
| Sodium | 1mg | 30mg | 1% |
| Protein per 100 calories | 3.6g | 3.4g | N/A |
| Calories per 10 g protein | 278kcal | 292kcal | N/A |
| Weight per 100 calories | 18g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 6.4 | 9.9 | N/A |
| Net carbs | 16.57g | 1.58g | N/A |
| Sugar | 7.66g | 1.55g | N/A |
| Vitamin B2 | 0.16mg | 0.161mg | 0% |
| Tryptophan | 0.251mg | 0.297mg | 0% |
| Threonine | 0.684mg | 0.766mg | 0% |
| Isoleucine | 0.917mg | 0.896mg | 0% |
| Leucine | 1.604mg | 1.235mg | 0% |
| Lysine | 1.138mg | 0.862mg | 0% |
| Methionine | 0.36mg | 0.37mg | 0% |
| Phenylalanine | 1.092mg | 0.957mg | 0% |
| Valine | 1.249mg | 1.072mg | 0% |
| Histidine | 0.512mg | 0.472mg | 0% |
| Fructose | 0.24g | 0g | 0% |
| Omega-6 (Eicosadienoic acid) | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +59.3% |
~equal in
Protein
~18.29g
~equal in
Fats
~42.16g
~equal in
Carbs
~28.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.907 g
Monounsaturated fat:
Mono. Fat
23.257 g
Polyunsaturated fat:
Poly. Fat
14.38 g
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
| Contains more Mono. FatMonounsaturated fat | +209% |
| Contains less Sat. FatSaturated fat | -38% |
| Contains more Poly. FatPolyunsaturated fat | +99.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +497.4% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +25% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
