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  6. Black turtle bean vs. Pistachio

Black turtle bean vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between black turtle bean and pistachios?

  • Black turtle bean is higher in folate, iron, fiber, potassium, and carbs, yet pistachios are higher in vitamin B6, fats, copper, and vitamin E.
  • Pistachios' daily need coverage for vitamin B6 is 109% more.
  • Black turtle bean has 9 times more folate than pistachios. While black turtle bean has 444µg of folate, pistachios have only 51µg.
  • The amount of saturated fat in black turtle bean is lower.

We used Beans, black turtle, mature seeds, raw and Nuts, pistachio nuts, raw types in this article.

Infographic

Black turtle bean vs Pistachio infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 MagnesiumMagnesium +32.2%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +121.9%
Contains more CopperCopper +30%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +118.8%
~equal in Zinc ~2.2mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 4.2% 225% 45% 37% 54% 66% 0% 14% 333%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1261.9%
Contains more Vitamin B6Vitamin B6 +494.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.87mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pistachio DV% diff.
Vitamin B6 0.286mg 1.7mg 109%
Folate 444µg 51µg 98%
Polyunsaturated fat 0.387g 14.38g 93%
Omega-6 (Linoleic acid) 14.091g 83%
Fats 0.9g 45.32g 68%
Iron 8.7mg 3.92mg 60%
Monounsaturated fat 0.078g 23.257g 58%
Copper 1mg 1.3mg 33%
Saturated fat 0.232g 5.907g 26%
Fiber 15.5g 10.6g 20%
Vitamin E 0.21mg 2.86mg 18%
Potassium 1500mg 1025mg 14%
Carbs 63.25g 27.17g 12%
Calories 339kcal 560kcal 11%
Magnesium 160mg 121mg 9%
Manganese 1mg 1.2mg 9%
Vitamin B5 0.899mg 0.52mg 8%
Phosphorus 440mg 490mg 7%
Selenium 3.2µg 7µg 7%
Vitamin C 0mg 5.6mg 6%
Calcium 160mg 105mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.3mg 4%
Vitamin A 0µg 26µg 3%
Vitamin B1 0.9mg 0.87mg 3%
Vitamin B2 0.193mg 0.16mg 3%
Protein 21.25g 20.16g 2%
Starch 1.67g 1%
Protein per 100 calories 6.3g 3.6g N/A
Calories per 10 g protein 160kcal 278kcal N/A
Weight per 100 calories 29g 18g N/A
Unsaturated / Saturated Fat ratio 2 6.4 N/A
Net carbs 47.75g 16.57g N/A
Sugar 2.12g 7.66g N/A
Zinc 2.2mg 2.2mg 0%
Sodium 9mg 1mg 0%
Tryptophan 0.252mg 0.251mg 0%
Threonine 0.894mg 0.684mg 0%
Isoleucine 0.938mg 0.917mg 0%
Leucine 1.697mg 1.604mg 0%
Lysine 1.459mg 1.138mg 0%
Methionine 0.32mg 0.36mg 0%
Phenylalanine 1.149mg 1.092mg 0%
Valine 1.112mg 1.249mg 0%
Histidine 0.592mg 0.512mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +132.8%
Contains more WaterWater +151.7%
Contains more FatsFats +4935.6%
~equal in Protein ~20.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -96.1%
Contains more Mono. FatMonounsaturated fat +29716.7%
Contains more Poly. FatPolyunsaturated fat +3615.8%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.