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Adzuki bean vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between adzuki bean and pistachios

  • Adzuki bean has more folate, zinc, manganese, vitamin B5, and iron; however, pistachios are richer in vitamin B6, vitamin B1, copper, and phosphorus.
  • Adzuki bean's daily need coverage for folate is 143% more.
  • Adzuki bean contains 3 times more vitamin B5 than pistachios. Adzuki bean contains 1.471mg of vitamin B5, while pistachios contain 0.52mg.
  • Adzuki bean contains less saturated fat.

The food varieties used in the comparison are Beans, adzuki, mature seeds, raw and Nuts, pistachio nuts, raw.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 PotassiumPotassium +22.3%
Contains more IronIron +27%
Contains more ZincZinc +129.1%
Contains more ManganeseManganese +44.2%
Contains more CalciumCalcium +59.1%
Contains more CopperCopper +18.8%
Contains more PhosphorusPhosphorus +28.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +125.8%
~equal in Magnesium ~121mg

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 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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +102.3%
Contains more Vitamin B5Vitamin B5 +182.9%
Contains more FolateFolate +1119.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +91.2%
Contains more Vitamin B6Vitamin B6 +384.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 CarbsCarbs +131.5%
Contains more WaterWater +207.6%
Contains more FatsFats +8450.9%
~equal in Protein ~20.16g
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 -96.8%
Contains more Mono. FatMonounsaturated fat +46414%
Contains more Poly. FatPolyunsaturated fat +12625.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Adzuki bean Pistachio DV% diff.
Folate 622µg 51µg 143%
Vitamin B6 0.351mg 1.7mg 104%
Polyunsaturated fat 0.113g 14.38g 95%
Fats 0.53g 45.32g 69%
Monounsaturated fat 0.05g 23.257g 58%
Vitamin B1 0.455mg 0.87mg 35%
Zinc 5.04mg 2.2mg 26%
Saturated fat 0.191g 5.907g 26%
Manganese 1.73mg 1.2mg 23%
Copper 1.094mg 1.3mg 23%
Vitamin E 2.86mg 19%
Vitamin B5 1.471mg 0.52mg 19%
Phosphorus 381mg 490mg 16%
Iron 4.98mg 3.92mg 13%
Carbs 62.9g 27.17g 12%
Calories 329kcal 560kcal 12%
Vitamin B3 2.63mg 1.3mg 8%
Fiber 12.7g 10.6g 8%
Selenium 3.1µg 7µg 7%
Potassium 1254mg 1025mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin B2 0.22mg 0.16mg 5%
Calcium 66mg 105mg 4%
Vitamin A 1µg 26µg 3%
Protein 19.87g 20.16g 1%
Starch 1.67g 1%
Magnesium 127mg 121mg 1%
Net carbs 50.2g 16.57g N/A
Sugar 7.66g N/A
Sodium 5mg 1mg 0%
Tryptophan 0.191mg 0.251mg 0%
Threonine 0.674mg 0.684mg 0%
Isoleucine 0.791mg 0.917mg 0%
Leucine 1.668mg 1.604mg 0%
Lysine 1.497mg 1.138mg 0%
Methionine 0.21mg 0.36mg 0%
Phenylalanine 1.052mg 1.092mg 0%
Valine 1.023mg 1.249mg 0%
Histidine 0.524mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
63%
Pistachio
Minerals Daily Need Coverage Score
132%
Adzuki bean
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Adzuki bean
Adzuki bean is lower in Saturated fat (difference - 5.716g)
Which food is cheaper?
Adzuki bean
Adzuki bean is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.