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Bean raw vs. Pistachio — In-Depth Nutrition Comparison

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Summary of differences between Bean raw and Pistachio

  • Bean raw has more Folate, Selenium, Fiber, Iron, and Magnesium, while Pistachio has more Vitamin B6, Copper, Vitamin E , and Vitamin B1.
  • Bean raw covers your daily need of Folate 119% more than Pistachio.
  • Bean raw contains 4 times more Selenium than Pistachio. While Bean raw contains 27.9µg of Selenium, Pistachio contains only 7µg.
  • The amount of Saturated Fat in Bean raw is lower.

These are the specific foods used in this comparison Beans, pinto, mature seeds, raw and Nuts, pistachio nuts, raw.

Infographic

Bean raw vs Pistachio 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.
Contains more Iron +29.3%
Contains more Magnesium +45.5%
Contains more Potassium +35.9%
Contains more Selenium +298.6%
Contains more Phosphorus +19.2%
Contains less Sodium -91.7%
Contains more Copper +45.6%
Equal in Calcium - 105
Equal in Zinc - 2.2
Equal in Manganese - 1.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +29.3%
Contains more Magnesium +45.5%
Contains more Potassium +35.9%
Contains more Selenium +298.6%
Contains more Phosphorus +19.2%
Contains less Sodium -91.7%
Contains more Copper +45.6%
Equal in Calcium - 105
Equal in Zinc - 2.2
Equal in Manganese - 1.2

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.
:
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +51%
Contains more Folate +929.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1261.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +258.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +51%
Contains more Folate +929.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +1261.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +258.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +130.2%
Contains more Water +159.3%
Contains more Other +16.4%
Contains more Fats +3584.6%
Equal in Protein - 20.16
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Carbs +130.2%
Contains more Water +159.3%
Contains more Other +16.4%
Contains more Fats +3584.6%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +10055.9%
Contains more Polyunsaturated fat +3433.2%
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -96%
Contains more Monounsaturated Fat +10055.9%
Contains more Polyunsaturated fat +3433.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +1946.1%
Contains more Sucrose +247%
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +1946.1%
Contains more Sucrose +247%
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Pistachio Opinion
Net carbs 47.05g 16.57g Bean raw
Protein 21.42g 20.16g Bean raw
Fats 1.23g 45.32g Pistachio
Carbs 62.55g 27.17g Bean raw
Calories 347kcal 560kcal Pistachio
Starch 34.17g 1.67g Bean raw
Fructose 0g 0.24g Pistachio
Sugar 2.11g 7.66g Bean raw
Fiber 15.5g 10.6g Bean raw
Calcium 113mg 105mg Bean raw
Iron 5.07mg 3.92mg Bean raw
Magnesium 176mg 121mg Bean raw
Phosphorus 411mg 490mg Pistachio
Potassium 1393mg 1025mg Bean raw
Sodium 12mg 1mg Pistachio
Zinc 2.28mg 2.2mg Bean raw
Copper 0.893mg 1.3mg Pistachio
Manganese 1.148mg 1.2mg Pistachio
Selenium 27.9µg 7µg Bean raw
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.21mg 2.86mg Pistachio
Vitamin C 6.3mg 5.6mg Bean raw
Vitamin B1 0.713mg 0.87mg Pistachio
Vitamin B2 0.212mg 0.16mg Bean raw
Vitamin B3 1.174mg 1.3mg Pistachio
Vitamin B5 0.785mg 0.52mg Bean raw
Vitamin B6 0.474mg 1.7mg Pistachio
Folate 525µg 51µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.237mg 0.251mg Pistachio
Threonine 0.81mg 0.684mg Bean raw
Isoleucine 0.871mg 0.917mg Pistachio
Leucine 1.558mg 1.604mg Pistachio
Lysine 1.356mg 1.138mg Bean raw
Methionine 0.259mg 0.36mg Pistachio
Phenylalanine 1.095mg 1.092mg Bean raw
Valine 0.998mg 1.249mg Pistachio
Histidine 0.556mg 0.512mg Bean raw
Saturated Fat 0.235g 5.907g Bean raw
Monounsaturated Fat 0.229g 23.257g Pistachio
Polyunsaturated fat 0.407g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
65%
Pistachio
Minerals Daily Need Coverage Score
131%
Bean raw
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 5.55g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 5.672g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.