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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 magnesium, yet pistachios are higher in vitamin B6, copper, vitamin E, and manganese.
  • 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
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 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

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +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
~equal in Choline ~mg

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 OtherOther +20.8%
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%

Comparison summary table

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

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%
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%
Manganese 1mg 1.2mg 9%
Magnesium 160mg 121mg 9%
Vitamin B5 0.899mg 0.52mg 8%
Phosphorus 440mg 490mg 7%
Selenium 3.2µg 7µg 7%
Calcium 160mg 105mg 6%
Vitamin C 0mg 5.6mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.955mg 1.3mg 4%
Vitamin B1 0.9mg 0.87mg 3%
Vitamin B2 0.193mg 0.16mg 3%
Vitamin A 0µg 26µg 3%
Protein 21.25g 20.16g 2%
Starch 1.67g 1%
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%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle 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
60%
Black turtle bean
63%
Pistachio
Minerals Daily Need Coverage Score
135%
Black turtle bean
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.54g)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 5.675g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
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. 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.