Oats vs. Pistachio — In-Depth Nutrition Comparison

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How are oats and pistachios different?

Oats are higher in manganese, vitamin B5, zinc, magnesium, and iron; however, pistachios are richer in vitamin B6, copper, potassium, and vitamin A.
Daily need coverage for manganese for oats is 162% higher.
Oats contain 3 times more vitamin B5 than pistachios. While oats contain 1.349mg of vitamin B5, pistachios contain only 0.52mg.
Oats have less saturated fat.
Pistachios have a lower glycemic index (28) than oats (59).

Oats and Nuts, pistachio nuts, raw are the varieties used in this article.

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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.

Oats

Pistachio

Contains more MagnesiumMagnesium	+46.3%
Contains more IronIron	+20.4%
Contains more ZincZinc	+80.5%
Contains more ManganeseManganese	+309.7%

Contains more CalciumCalcium	+94.4%
Contains more PotassiumPotassium	+138.9%
Contains more CopperCopper	+107.7%
Contains less SodiumSodium	-50%

~equal in Phosphorus ~490mg

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.

Oats

Pistachio

Contains more Vitamin B5Vitamin B5

+159.4%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+14%
Contains more Vitamin B2Vitamin B2	+15.1%
Contains more Vitamin B3Vitamin B3	+35.3%
Contains more Vitamin B6Vitamin B6	+1328.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.2mg	162%
Vitamin B6	0.119mg	1.7mg	122%
Polyunsaturated fat	2.535g	14.38g	79%
Copper	0.626mg	1.3mg	75%
Fats	6.9g	45.32g	59%
Monounsaturated fat	2.178g	23.257g	53%
Saturated fat	1.217g	5.907g	21%
Vitamin E		2.86mg	19%
Potassium	429mg	1025mg	18%
Vitamin B5	1.349mg	0.52mg	17%
Zinc	3.97mg	2.2mg	16%
Carbs	66.27g	27.17g	13%
Magnesium	177mg	121mg	13%
Selenium		7µg	13%
Iron	4.72mg	3.92mg	10%
Calories	389kcal	560kcal	9%
Vitamin B1	0.763mg	0.87mg	9%
Protein	16.89g	20.16g	7%
Vitamin C	0mg	5.6mg	6%
Calcium	54mg	105mg	5%
Phosphorus	523mg	490mg	5%
Vitamin A	0µg	26µg	3%
Vitamin B2	0.139mg	0.16mg	2%
Vitamin B3	0.961mg	1.3mg	2%
Starch		1.67g	1%
Folate	56µg	51µg	1%
Protein per 100 calories	4.3g	3.6g	N/A
Calories per 10 g protein	230kcal	278kcal	N/A
Weight per 100 calories	26g	18g	N/A
Unsaturated / Saturated Fat ratio	3.9	6.4	N/A
Net carbs	55.67g	16.57g	N/A
Sugar		7.66g	N/A
Fiber	10.6g	10.6g	0%
Sodium	2mg	1mg	0%
Tryptophan	0.234mg	0.251mg	0%
Threonine	0.575mg	0.684mg	0%
Isoleucine	0.694mg	0.917mg	0%
Leucine	1.284mg	1.604mg	0%
Lysine	0.701mg	1.138mg	0%
Methionine	0.312mg	0.36mg	0%
Phenylalanine	0.895mg	1.092mg	0%
Valine	0.937mg	1.249mg	0%
Histidine	0.405mg	0.512mg	0%
Fructose		0.24g	0%
Omega-6 - Linoleic acid		14.091g	N/A