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  6. Parmesan vs. Pistachio

Parmesan vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between parmesan and pistachios

  • Parmesan has more calcium, vitamin B12, and selenium, while pistachios have more copper, vitamin B6, vitamin B1, manganese, and iron.
  • Pistachios cover your daily need for copper, 140% more than parmesan.
  • The amount of sodium in pistachios is lower.

These are the specific foods used in this comparison Cheese, parmesan, grated and Nuts, pistachio nuts, raw.

Infographic

Parmesan vs Pistachio infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
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%
Contains more CalciumCalcium +712.4%
Contains more ZincZinc +90.9%
Contains more PhosphorusPhosphorus +28%
Contains more SeleniumSelenium +391.4%
Contains more MagnesiumMagnesium +255.9%
Contains more PotassiumPotassium +469.4%
Contains more IronIron +700%
Contains more CopperCopper +3150%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1590.1%

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 0% 7.5% 87% 11% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +907.7%
Contains more Vitamin B2Vitamin B2 +123.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +439.6%
Contains more Vitamin B1Vitamin B1 +3246.2%
Contains more Vitamin B3Vitamin B3 +1525%
Contains more Vitamin B5Vitamin B5 +15.6%
Contains more Vitamin B6Vitamin B6 +1998.8%
Contains more FolateFolate +750%

All nutrients comparison - raw data values

Nutrient Parmesan Pistachio DV% diff.
Copper 0.04mg 1.3mg 140%
Vitamin B6 0.081mg 1.7mg 125%
Polyunsaturated fat 1.386g 14.38g 87%
Sodium 1804mg 1mg 78%
Calcium 853mg 105mg 75%
Vitamin B1 0.026mg 0.87mg 70%
Vitamin B12 1.4µg 0µg 58%
Selenium 34.4µg 7µg 50%
Manganese 0.071mg 1.2mg 49%
Iron 0.49mg 3.92mg 43%
Saturated fat 15.371g 5.907g 43%
Fiber 0g 10.6g 42%
Monounsaturated fat 7.13g 23.257g 40%
Cholesterol 86mg 0mg 29%
Fats 27.84g 45.32g 27%
Vitamin A 262µg 26µg 26%
Potassium 180mg 1025mg 25%
Magnesium 34mg 121mg 21%
Phosphorus 627mg 490mg 20%
Zinc 4.2mg 2.2mg 18%
Protein 28.42g 20.16g 17%
Vitamin E 0.53mg 2.86mg 16%
Vitamin B2 0.358mg 0.16mg 15%
Folate 6µg 51µg 11%
Vitamin B3 0.08mg 1.3mg 8%
Calories 420kcal 560kcal 7%
Vitamin C 0mg 5.6mg 6%
Carbs 13.91g 27.17g 4%
Vitamin D* 21 IU 0 IU 3%
Vitamin D 0.5µg 0µg 3%
Choline 14.1mg 3%
Starch 1.67g 1%
Vitamin B5 0.45mg 0.52mg 1%
Vitamin K 1.7µg 1%
Protein per 100 calories 6.8g 3.6g N/A
Calories per 10 g protein 148kcal 278kcal N/A
Weight per 100 calories 24g 18g N/A
Unsaturated / Saturated Fat ratio 0.55 6.4 N/A
Net carbs 13.91g 16.57g N/A
Sugar 0.07g 7.66g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.251mg 0%
Threonine 1.075mg 0.684mg 0%
Isoleucine 1.455mg 0.917mg 0%
Leucine 2.747mg 1.604mg 0%
Lysine 2.201mg 1.138mg 0%
Methionine 0.751mg 0.36mg 0%
Phenylalanine 1.538mg 1.092mg 0%
Valine 1.865mg 1.249mg 0%
Histidine 0.806mg 0.512mg 0%
Fructose 0g 0.24g 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g 0g N/A
Omega-6 - Linoleic acid 0.87g 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 g
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
Contains more ProteinProtein +41%
Contains more WaterWater +418.3%
Contains more OtherOther +140.9%
Contains more FatsFats +62.8%
Contains more CarbsCarbs +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +226.2%
Contains more Poly. FatPolyunsaturated fat +937.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.07 g
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
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.