Flax seeds vs. Pistachio — In-Depth Nutrition Comparison
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Differences between flax seeds and pistachios
- Flax seeds are higher in fiber, magnesium, vitamin B1, manganese, selenium, iron, phosphorus, and zinc; however, pistachios are richer in vitamin B6 and vitamin E.
- Pistachios' daily need coverage for vitamin B6 is 94% higher.
- Flax seeds have 4 times more selenium than pistachios. While flax seeds have 25.4µg of selenium, pistachios have only 7µg.
The food types used in this comparison are Seeds, flaxseed and Nuts, pistachio nuts, raw.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +224% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +46.2% |
| Contains more ZincZinc | +97.3% |
| Contains more PhosphorusPhosphorus | +31% |
| Contains more ManganeseManganese | +106.8% |
| Contains more SeleniumSelenium | +262.9% |
| Contains more PotassiumPotassium | +26.1% |
| Contains less SodiumSodium | -96.7% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin B1Vitamin B1 | +89% |
| Contains more Vitamin B3Vitamin B3 | +136.9% |
| Contains more Vitamin B5Vitamin B5 | +89.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +70.6% |
| Contains more Vitamin CVitamin C | +833.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +822.6% |
| Contains more Vitamin B6Vitamin B6 | +259.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 14.38g | 96% |
| Vitamin B6 | 0.473mg | 1.7mg | 94% |
| Omega-6 (Linoleic acid) | 14.091g | 83% | |
| Fiber | 27.3g | 10.6g | 67% |
| Magnesium | 392mg | 121mg | 65% |
| Vitamin B1 | 1.644mg | 0.87mg | 65% |
| Manganese | 2.482mg | 1.2mg | 56% |
| Monounsaturated fat | 7.527g | 23.257g | 39% |
| Selenium | 25.4µg | 7µg | 33% |
| Iron | 5.73mg | 3.92mg | 23% |
| Phosphorus | 642mg | 490mg | 22% |
| Zinc | 4.34mg | 2.2mg | 19% |
| Vitamin E | 0.31mg | 2.86mg | 17% |
| Calcium | 255mg | 105mg | 15% |
| Choline | 78.7mg | 14% | |
| Vitamin B3 | 3.08mg | 1.3mg | 11% |
| Saturated fat | 3.663g | 5.907g | 10% |
| Copper | 1.22mg | 1.3mg | 9% |
| Vitamin B5 | 0.985mg | 0.52mg | 9% |
| Folate | 87µg | 51µg | 9% |
| Vitamin C | 0.6mg | 5.6mg | 6% |
| Potassium | 813mg | 1025mg | 6% |
| Fats | 42.16g | 45.32g | 5% |
| Protein | 18.29g | 20.16g | 4% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin A | 0µg | 26µg | 3% |
| Calories | 534kcal | 560kcal | 1% |
| Carbs | 28.88g | 27.17g | 1% |
| Starch | 1.67g | 1% | |
| Sodium | 30mg | 1mg | 1% |
| Protein per 100 calories | 3.4g | 3.6g | N/A |
| Calories per 10 g protein | 292kcal | 278kcal | N/A |
| Weight per 100 calories | 19g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 6.4 | N/A |
| Net carbs | 1.58g | 16.57g | N/A |
| Sugar | 1.55g | 7.66g | N/A |
| Vitamin B2 | 0.161mg | 0.16mg | 0% |
| Tryptophan | 0.297mg | 0.251mg | 0% |
| Threonine | 0.766mg | 0.684mg | 0% |
| Isoleucine | 0.896mg | 0.917mg | 0% |
| Leucine | 1.235mg | 1.604mg | 0% |
| Lysine | 0.862mg | 1.138mg | 0% |
| Methionine | 0.37mg | 0.36mg | 0% |
| Phenylalanine | 0.957mg | 1.092mg | 0% |
| Valine | 1.072mg | 1.249mg | 0% |
| Histidine | 0.472mg | 0.512mg | 0% |
| Fructose | 0g | 0.24g | 0% |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
20.16 g
Fats:
45.32 g
Carbs:
27.17 g
Water:
4.37 g
Other:
2.98 g
| Contains more WaterWater | +59.3% |
| Contains more ProteinProtein | +10.2% |
~equal in
Fats
~45.32g
~equal in
Carbs
~27.17g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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 | -38% |
| Contains more Poly. FatPolyunsaturated fat | +99.8% |
| Contains more Mono. FatMonounsaturated fat | +209% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
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 GlucoseGlucose | +25% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +497.4% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
