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Pistachio vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between pistachios and wheat ?

  • Pistachios are higher in vitamin B6, copper, vitamin B1, potassium, and vitamin A, yet wheat is higher in selenium, manganese, vitamin B3, and zinc.
  • Wheat 's daily need coverage for selenium is 150% more.
  • The amount of saturated fat in wheat is lower.
  • The glycemic index of pistachios is lower.

We used Nuts, pistachio nuts, raw and Wheat, durum types in this article.

Infographic

Pistachio vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +208.8%
Contains more PotassiumPotassium +137.8%
Contains more IronIron +11.4%
Contains more CopperCopper +135.1%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +19%
Contains more ZincZinc +89.1%
Contains more ManganeseManganese +151%
Contains more SeleniumSelenium +1177.1%
~equal in Phosphorus ~508mg

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.6%
Contains more Vitamin B2Vitamin B2 +32.2%
Contains more Vitamin B6Vitamin B6 +305.7%
Contains more FolateFolate +18.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +79.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Wheat DV% diff.
Selenium 7µg 89.4µg 150%
Vitamin B6 1.7mg 0.419mg 99%
Polyunsaturated fat 14.38g 0.978g 89%
Copper 1.3mg 0.553mg 83%
Manganese 1.2mg 3.012mg 79%
Fats 45.32g 2.47g 66%
Monounsaturated fat 23.257g 0.344g 57%
Fiber 10.6g 42%
Vitamin B1 0.87mg 0.419mg 38%
Vitamin B3 1.3mg 6.738mg 34%
Saturated fat 5.907g 0.454g 25%
Vitamin E 2.86mg 19%
Zinc 2.2mg 4.16mg 18%
Potassium 1025mg 431mg 17%
Carbs 27.17g 71.13g 15%
Protein 20.16g 13.68g 13%
Calories 560kcal 339kcal 11%
Vitamin B5 0.52mg 0.935mg 8%
Calcium 105mg 34mg 7%
Vitamin C 5.6mg 0mg 6%
Magnesium 121mg 144mg 5%
Iron 3.92mg 3.52mg 5%
Phosphorus 490mg 508mg 3%
Vitamin A 26µg 0µg 3%
Vitamin B2 0.16mg 0.121mg 3%
Folate 51µg 43µg 2%
Starch 1.67g 1%
Protein per 100 calories 3.6g 4g N/A
Calories per 10 g protein 278kcal 248kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 6.4 2.9 N/A
Net carbs 16.57g 71.13g N/A
Sugar 7.66g N/A
Sodium 1mg 2mg 0%
Tryptophan 0.251mg 0.176mg 0%
Threonine 0.684mg 0.366mg 0%
Isoleucine 0.917mg 0.533mg 0%
Leucine 1.604mg 0.934mg 0%
Lysine 1.138mg 0.303mg 0%
Methionine 0.36mg 0.221mg 0%
Phenylalanine 1.092mg 0.681mg 0%
Valine 1.249mg 0.594mg 0%
Histidine 0.512mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +47.4%
Contains more FatsFats +1734.8%
Contains more OtherOther +67.4%
Contains more CarbsCarbs +161.8%
Contains more WaterWater +150.3%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +6660.8%
Contains more Poly. FatPolyunsaturated fat +1370.3%
Contains less Sat. FatSaturated fat -92.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.