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  6. Pistachio vs. Cranberry beans

Pistachio vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between Pistachio and Cranberry beans

  • Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Phosphorus, Manganese, Iron, Potassium, and Magnesium, however, Cranberry beans is richer in Folate.
  • Pistachio's daily need coverage for Vitamin B6 is 125% higher.
  • Pistachio has 50 times more Saturated Fat than Cranberry beans. While Pistachio has 5.907g of Saturated Fat, Cranberry beans has only 0.119g.

The food types used in this comparison are Nuts, pistachio nuts, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Pistachio vs Cranberry beans 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.
Pistachio
Pistachio
9
:
0
Cranberry beans
Cranberry beans
Contains more Calcium +110%
Contains more Iron +87.6%
Contains more Magnesium +142%
Contains more Phosphorus +263%
Contains more Potassium +164.9%
Contains more Zinc +93%
Contains more Copper +462.8%
Contains more Manganese +224.3%
Contains more Selenium +438.5%
Equal in Sodium - 1
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +110%
Contains more Iron +87.6%
Contains more Magnesium +142%
Contains more Phosphorus +263%
Contains more Potassium +164.9%
Contains more Zinc +93%
Contains more Copper +462.8%
Contains more Manganese +224.3%
Contains more Selenium +438.5%
Equal in Sodium - 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.
Pistachio
Pistachio
8
:
1
Cranberry beans
Cranberry beans
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +152.4%
Contains more Vitamin B5 +116.7%
Contains more Vitamin B6 +1998.8%
Contains more Folate +305.9%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Cranberry beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +314.3%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +152.4%
Contains more Vitamin B5 +116.7%
Contains more Vitamin B6 +1998.8%
Contains more Folate +305.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +115.8%
Contains more Fats +9752.2%
Contains more Carbs +11.1%
Contains more Other +173.4%
Contains more Water +1379.4%
Equal in Carbs - 24.46
Pistachio
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +115.8%
Contains more Fats +9752.2%
Contains more Carbs +11.1%
Contains more Other +173.4%
Contains more Water +1379.4%
Equal in Carbs - 24.46

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +58042.5%
Contains more Polyunsaturated fat +7126.1%
Contains less Saturated Fat -98%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +58042.5%
Contains more Polyunsaturated fat +7126.1%
Contains less Saturated Fat -98%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Cranberry beans
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Cranberry beans Opinion
Net carbs 16.57g 15.86g Pistachio
Protein 20.16g 9.34g Pistachio
Fats 45.32g 0.46g Pistachio
Carbs 27.17g 24.46g Pistachio
Calories 560kcal 136kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Cranberry beans
Fiber 10.6g 8.6g Pistachio
Calcium 105mg 50mg Pistachio
Iron 3.92mg 2.09mg Pistachio
Magnesium 121mg 50mg Pistachio
Phosphorus 490mg 135mg Pistachio
Potassium 1025mg 387mg Pistachio
Sodium 1mg 1mg
Zinc 2.2mg 1.14mg Pistachio
Copper 1.3mg 0.231mg Pistachio
Manganese 1.2mg 0.37mg Pistachio
Selenium 7µg 1.3µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.21mg Pistachio
Vitamin B2 0.16mg 0.069mg Pistachio
Vitamin B3 1.3mg 0.515mg Pistachio
Vitamin B5 0.52mg 0.24mg Pistachio
Vitamin B6 1.7mg 0.081mg Pistachio
Folate 51µg 207µg Cranberry beans
Tryptophan 0.251mg 0.111mg Pistachio
Threonine 0.684mg 0.393mg Pistachio
Isoleucine 0.917mg 0.412mg Pistachio
Leucine 1.604mg 0.746mg Pistachio
Lysine 1.138mg 0.641mg Pistachio
Methionine 0.36mg 0.14mg Pistachio
Phenylalanine 1.092mg 0.505mg Pistachio
Valine 1.249mg 0.489mg Pistachio
Histidine 0.512mg 0.26mg Pistachio
Saturated Fat 5.907g 0.119g Cranberry beans
Monounsaturated Fat 23.257g 0.04g Pistachio
Polyunsaturated fat 14.38g 0.199g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Cranberry beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Pistachio
22%
Cranberry beans
Minerals Daily Need Coverage Score
125%
Pistachio
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 5.788g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.