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  6. Pistachio vs. Pretzel

Pistachio vs. Pretzel — In-Depth Nutrition Comparison

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How are pistachios and pretzel different?

  • Pistachios are richer in copper, vitamin B6, phosphorus, vitamin B1, fiber, and potassium, while pretzel is higher in folate and vitamin B3.
  • Pistachios cover your daily need for copper, 127% more than pretzel.
  • Pistachios contain 23 times more vitamin B6 than pretzel. Pistachios contain 1.7mg of vitamin B6, while pretzel contains 0.074mg.
  • Pretzel is lower in saturated fat.
  • Pretzel has a higher glycemic index (83) than pistachios (28).

Nuts, pistachio nuts, raw and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Pistachio vs Pretzel 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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +317.2%
Contains more CalciumCalcium +288.9%
Contains more PotassiumPotassium +359.6%
Contains more CopperCopper +733.3%
Contains more ZincZinc +111.5%
Contains more PhosphorusPhosphorus +282.8%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +59.1%
Contains more IronIron +16.8%

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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +508.5%
Contains more Vitamin B1Vitamin B1 +105.2%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin B6Vitamin B6 +2197.3%
Contains more Vitamin B2Vitamin B2 +107.5%
Contains more Vitamin B3Vitamin B3 +305.4%
Contains more FolateFolate +225.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pistachio Pretzel DV% diff.
Copper 1.3mg 0.156mg 127%
Vitamin B6 1.7mg 0.074mg 125%
Polyunsaturated fat 14.38g 1.291g 87%
Fats 45.32g 2.93g 65%
Monounsaturated fat 23.257g 0.727g 56%
Sodium 1mg 1240mg 54%
Phosphorus 490mg 128mg 52%
Vitamin B1 0.87mg 0.424mg 37%
Fiber 10.6g 3.4g 29%
Starch 1.67g 72.58g 29%
Folate 51µg 166µg 29%
Vitamin B3 1.3mg 5.27mg 25%
Saturated fat 5.907g 0.391g 25%
Potassium 1025mg 223mg 24%
Magnesium 121mg 29mg 22%
Protein 20.16g 10.04g 20%
Carbs 27.17g 80.39g 18%
Vitamin E 2.86mg 0.47mg 16%
Vitamin B2 0.16mg 0.332mg 13%
Zinc 2.2mg 1.04mg 11%
Calories 560kcal 384kcal 9%
Calcium 105mg 27mg 8%
Iron 3.92mg 4.58mg 8%
Manganese 1.2mg 1.015mg 8%
Selenium 7µg 4.4µg 5%
Choline 29.5mg 5%
Vitamin C 5.6mg 2.1mg 4%
Vitamin B5 0.52mg 0.322mg 4%
Vitamin A 26µg 0µg 3%
Vitamin K 2.8µg 2%
Protein per 100 calories 3.6g 2.6g N/A
Calories per 10 g protein 278kcal 382kcal N/A
Weight per 100 calories 18g 26g N/A
Unsaturated / Saturated Fat ratio 6.4 5.2 N/A
Net carbs 16.57g 76.99g N/A
Sugar 7.66g 2.21g N/A
Trans fat 0g 0.004g N/A
Tryptophan 0.251mg 0.097mg 0%
Threonine 0.684mg 0.25mg 0%
Isoleucine 0.917mg 0.407mg 0%
Leucine 1.604mg 0.757mg 0%
Lysine 1.138mg 0.257mg 0%
Methionine 0.36mg 0.177mg 0%
Phenylalanine 1.092mg 0.52mg 0%
Valine 1.249mg 0.48mg 0%
Histidine 0.512mg 0.22mg 0%
Fructose 0.24g 0.31g 0%
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 14.091g 1.223g 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
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more ProteinProtein +100.8%
Contains more FatsFats +1446.8%
Contains more WaterWater +39.6%
Contains more CarbsCarbs +195.9%
Contains more OtherOther +17.8%

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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains more Mono. FatMonounsaturated fat +3099%
Contains more Poly. FatPolyunsaturated fat +1013.9%
Contains less Sat. FatSaturated fat -93.4%

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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +4246.1%
Contains more GlucoseGlucose +115.6%
Contains more FructoseFructose +29.2%
Contains more MaltoseMaltose +552.9%
~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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.