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

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What are the differences between Black turtle bean and Pistachio?

  • Black turtle bean is higher in Folate, Iron, Fiber, Potassium, and Magnesium, yet Pistachio is higher in Vitamin B6, Copper, Vitamin E , and Manganese.
  • Pistachio's daily need coverage for Vitamin B6 is 109% more.
  • Black turtle bean has 9 times more Folate than Pistachio. While Black turtle bean has 444µg of Folate, Pistachio has 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.
Contains more Calcium +52.4%
Contains more Iron +121.9%
Contains more Magnesium +32.2%
Contains more Potassium +46.3%
Contains more Phosphorus +11.4%
Contains less Sodium -88.9%
Contains more Copper +30%
Contains more Manganese +20%
Contains more Selenium +118.8%
Equal in Zinc - 2.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +52.4%
Contains more Iron +121.9%
Contains more Magnesium +32.2%
Contains more Potassium +46.3%
Contains more Phosphorus +11.4%
Contains less Sodium -88.9%
Contains more Copper +30%
Contains more Manganese +20%
Contains more Selenium +118.8%
Equal in Zinc - 2.2

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 B2 +20.6%
Contains more Vitamin B3 +50.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +770.6%
Contains more Vitamin A +2935.3%
Contains more Vitamin E +1261.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +494.4%
Equal in Vitamin B1 - 0.87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 0% 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 B2 +20.6%
Contains more Vitamin B3 +50.4%
Contains more Vitamin B5 +72.9%
Contains more Folate +770.6%
Contains more Vitamin A +2935.3%
Contains more Vitamin E +1261.9%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +494.4%
Equal in Vitamin B1 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +132.8%
Contains more Water +151.7%
Contains more Other +20.8%
Contains more Fats +4935.6%
Equal in Protein - 20.16
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 Carbs +132.8%
Contains more Water +151.7%
Contains more Other +20.8%
Contains more Fats +4935.6%
Equal in Protein - 20.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +29716.7%
Contains more Polyunsaturated fat +3615.8%
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +29716.7%
Contains more Polyunsaturated 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 Opinion
Net carbs 47.75g 16.57g Black turtle bean
Protein 21.25g 20.16g Black turtle bean
Fats 0.9g 45.32g Pistachio
Carbs 63.25g 27.17g Black turtle bean
Calories 339kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 2.12g 7.66g Black turtle bean
Fiber 15.5g 10.6g Black turtle bean
Calcium 160mg 105mg Black turtle bean
Iron 8.7mg 3.92mg Black turtle bean
Magnesium 160mg 121mg Black turtle bean
Phosphorus 440mg 490mg Pistachio
Potassium 1500mg 1025mg Black turtle bean
Sodium 9mg 1mg Pistachio
Zinc 2.2mg 2.2mg
Copper 1mg 1.3mg Pistachio
Manganese 1mg 1.2mg Pistachio
Selenium 3.2µg 7µg Pistachio
Vitamin A 17IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 0.21mg 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.9mg 0.87mg Black turtle bean
Vitamin B2 0.193mg 0.16mg Black turtle bean
Vitamin B3 1.955mg 1.3mg Black turtle bean
Vitamin B5 0.899mg 0.52mg Black turtle bean
Vitamin B6 0.286mg 1.7mg Pistachio
Folate 444µg 51µg Black turtle bean
Vitamin K 5.6µg Black turtle bean
Tryptophan 0.252mg 0.251mg Black turtle bean
Threonine 0.894mg 0.684mg Black turtle bean
Isoleucine 0.938mg 0.917mg Black turtle bean
Leucine 1.697mg 1.604mg Black turtle bean
Lysine 1.459mg 1.138mg Black turtle bean
Methionine 0.32mg 0.36mg Pistachio
Phenylalanine 1.149mg 1.092mg Black turtle bean
Valine 1.112mg 1.249mg Pistachio
Histidine 0.592mg 0.512mg Black turtle bean
Saturated Fat 0.232g 5.907g Black turtle bean
Monounsaturated Fat 0.078g 23.257g Pistachio
Polyunsaturated fat 0.387g 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
Black turtle bean 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
60%
Black turtle bean
65%
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.