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  6. Cranberry bean raw vs. Pistachio

Cranberry bean raw vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between cranberry bean raw and pistachios

  • Cranberry bean raw has more folate, fiber, iron, zinc, and selenium; however, pistachios are richer in vitamin B6, copper, phosphorus, and manganese.
  • Cranberry bean raw covers your daily folate needs 138% more than pistachios.
  • Pistachios have 2 times less fiber than cranberry bean raw. Cranberry bean raw has 24.7g of fiber, while pistachios have 10.6g.
  • Cranberry bean raw contains less saturated fat.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, raw and Nuts, pistachio nuts, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +28.9%
Contains more CalciumCalcium +21%
Contains more PotassiumPotassium +30%
Contains more IronIron +27.6%
Contains more ZincZinc +65%
Contains more SeleniumSelenium +81.4%
Contains more CopperCopper +63.7%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +30.4%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +33.1%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more FolateFolate +1084.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B6Vitamin B6 +450.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pistachio DV% diff.
Folate 604µg 51µg 138%
Vitamin B6 0.309mg 1.7mg 107%
Polyunsaturated fat 0.527g 14.38g 92%
Fats 1.23g 45.32g 68%
Monounsaturated fat 0.106g 23.257g 58%
Fiber 24.7g 10.6g 56%
Copper 0.794mg 1.3mg 56%
Saturated fat 0.316g 5.907g 25%
Vitamin E 2.86mg 19%
Phosphorus 372mg 490mg 17%
Iron 5mg 3.92mg 14%
Zinc 3.63mg 2.2mg 13%
Manganese 0.92mg 1.2mg 12%
Calories 335kcal 560kcal 11%
Carbs 60.05g 27.17g 11%
Vitamin B1 0.747mg 0.87mg 10%
Selenium 12.7µg 7µg 10%
Potassium 1332mg 1025mg 9%
Magnesium 156mg 121mg 8%
Vitamin C 0mg 5.6mg 6%
Protein 23.03g 20.16g 6%
Vitamin B5 0.748mg 0.52mg 5%
Vitamin B2 0.213mg 0.16mg 4%
Vitamin A 0µg 26µg 3%
Calcium 127mg 105mg 2%
Vitamin B3 1.455mg 1.3mg 1%
Starch 1.67g 1%
Net carbs 35.35g 16.57g N/A
Sugar 7.66g N/A
Sodium 6mg 1mg 0%
Tryptophan 0.273mg 0.251mg 0%
Threonine 0.969mg 0.684mg 0%
Isoleucine 1.017mg 0.917mg 0%
Leucine 1.838mg 1.604mg 0%
Lysine 1.58mg 1.138mg 0%
Methionine 0.346mg 0.36mg 0%
Phenylalanine 1.245mg 1.092mg 0%
Valine 1.205mg 1.249mg 0%
Histidine 0.641mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +14.2%
Contains more CarbsCarbs +121%
Contains more WaterWater +183.5%
Contains more FatsFats +3584.6%
~equal in Other ~2.98g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 -94.7%
Contains more Mono. FatMonounsaturated fat +21840.6%
Contains more Poly. FatPolyunsaturated fat +2628.7%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.