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Bean vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between Bean and Pistachio

  • The amount of Copper, Vitamin B6, Vitamin B1, Phosphorus, Iron, Potassium, Magnesium, Fiber, and Vitamin E in Pistachio is higher than in Bean.
  • Pistachio covers your daily Copper needs 122% more than Bean.
  • Bean contains less Saturated Fat.

Specific food types used in this comparison are Beans, baked, canned, no salt added and Nuts, pistachio nuts, raw.

Infographic

Bean 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.
Bean
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +246.3%
Contains more IronIron +1251.7%
Contains more CopperCopper +531.1%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +371.2%
Contains more SeleniumSelenium +55.6%
~equal in Sodium ~1mg

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.
Bean
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +80.6%
Contains more Vitamin AVitamin A +386.8%
Contains more Vitamin EVitamin E +1806.7%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +202.3%
Contains more Vitamin B6Vitamin B6 +1207.7%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 WaterWater +1561.3%
Contains more ProteinProtein +320%
Contains more FatsFats +11230%
Contains more CarbsCarbs +32.6%
Contains more OtherOther +74.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -98.3%
Contains more Mono. FatMonounsaturated Fat +66348.6%
Contains more Poly. FatPolyunsaturated fat +8260.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean Pistachio Opinion
Calories 105kcal 560kcal Pistachio
Protein 4.8g 20.16g Pistachio
Fats 0.4g 45.32g Pistachio
Vitamin C 3.1mg 5.6mg Pistachio
Net carbs 14.99g 16.57g Pistachio
Carbs 20.49g 27.17g Pistachio
Magnesium 32mg 121mg Pistachio
Calcium 50mg 105mg Pistachio
Potassium 296mg 1025mg Pistachio
Iron 0.29mg 3.92mg Pistachio
Sugar 7.78g 7.66g Pistachio
Fiber 5.5g 10.6g Pistachio
Copper 0.206mg 1.3mg Pistachio
Zinc 1.4mg 2.2mg Pistachio
Starch 1.67g Pistachio
Phosphorus 104mg 490mg Pistachio
Sodium 1mg 1mg
Vitamin A 106IU 516IU Pistachio
Vitamin A 5µg 26µg Pistachio
Vitamin E 0.15mg 2.86mg Pistachio
Manganese 1.2mg Pistachio
Selenium 4.5µg 7µg Pistachio
Vitamin B1 0.15mg 0.87mg Pistachio
Vitamin B2 0.06mg 0.16mg Pistachio
Vitamin B3 0.43mg 1.3mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 0.13mg 1.7mg Pistachio
Vitamin K 0.8µg Bean
Folate 24µg 51µg Pistachio
Choline 30.8mg Bean
Saturated Fat 0.103g 5.907g Bean
Monounsaturated Fat 0.035g 23.257g Pistachio
Polyunsaturated fat 0.172g 14.38g Pistachio
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Fructose 0.24g 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 Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Bean
65%
Pistachio
Minerals Daily Need Coverage Score
25%
Bean
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 5.804g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.