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  6. Pistachio vs. Wasabi

Pistachio vs. Wasabi — In-Depth Nutrition Comparison

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Differences between pistachios and wasabi

  • Pistachios are higher in copper, vitamin B6, vitamin B1, phosphorus, iron, manganese, potassium, magnesium, and fiber; however, wasabi is richer in vitamin C.
  • Pistachios' daily need coverage for copper is 127% higher.
  • Pistachios have 7 times more vitamin B1 than wasabi. While pistachios have 0.87mg of vitamin B1, wasabi has only 0.131mg.
  • Pistachios have a lower glycemic index (28) than wasabi (41).

The food types used in this comparison are Nuts, pistachio nuts, raw and Wasabi, root, raw.

Infographic

Pistachio vs Wasabi 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%
Wasabi
Wasabi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 38% 50% 39% 52% 44% 34% 2.2% 51% 0%
Contains more MagnesiumMagnesium +75.4%
Contains more PotassiumPotassium +80.5%
Contains more IronIron +280.6%
Contains more CopperCopper +738.7%
Contains more ZincZinc +35.8%
Contains more PhosphorusPhosphorus +512.5%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +206.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +21.9%

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%
Wasabi
Wasabi
1
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 140% 0% 0.67% 0% 33% 26% 14% 12% 63% 0% 0% 14%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +564.1%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +156.2%
Contains more Vitamin B6Vitamin B6 +520.4%
Contains more FolateFolate +183.3%
Contains more Vitamin CVitamin C +648.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Wasabi DV% diff.
Copper 1.3mg 0.155mg 127%
Vitamin B6 1.7mg 0.274mg 110%
Polyunsaturated fat 14.38g 96%
Fats 45.32g 0.63g 69%
Vitamin B1 0.87mg 0.131mg 62%
Phosphorus 490mg 80mg 59%
Monounsaturated fat 23.257g 58%
Vitamin C 5.6mg 41.9mg 40%
Iron 3.92mg 1.03mg 36%
Manganese 1.2mg 0.391mg 35%
Protein 20.16g 4.8g 31%
Saturated fat 5.907g 27%
Calories 560kcal 109kcal 23%
Vitamin E 2.86mg 19%
Potassium 1025mg 568mg 13%
Selenium 7µg 13%
Magnesium 121mg 69mg 12%
Fiber 10.6g 7.8g 11%
Folate 51µg 18µg 8%
Vitamin B5 0.52mg 0.203mg 6%
Zinc 2.2mg 1.62mg 5%
Vitamin B2 0.16mg 0.114mg 4%
Vitamin A 26µg 2µg 3%
Vitamin B3 1.3mg 0.743mg 3%
Calcium 105mg 128mg 2%
Carbs 27.17g 23.54g 1%
Starch 1.67g 1%
Sodium 1mg 17mg 1%
Protein per 100 calories 3.6g 4.4g N/A
Calories per 10 g protein 278kcal 227kcal N/A
Weight per 100 calories 18g 92g N/A
Unsaturated / Saturated Fat ratio 6.4 N/A
Net carbs 16.57g 15.74g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0%
Threonine 0.684mg 0%
Isoleucine 0.917mg 0%
Leucine 1.604mg 0%
Lysine 1.138mg 0%
Methionine 0.36mg 0%
Phenylalanine 1.092mg 0%
Valine 1.249mg 0%
Histidine 0.512mg 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
Wasabi
Wasabi
1
5% 24% 69% 2%
Protein: 4.8 g
Fats: 0.63 g
Carbs: 23.54 g
Water: 69.11 g
Other: 1.92 g
Contains more ProteinProtein +320%
Contains more FatsFats +7093.7%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +55.2%
Contains more WaterWater +1481.5%

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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. Wasabi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168583/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.