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

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Significant differences between Cranberry bean raw and Pistachio

  • Cranberry bean raw has more Folate, Fiber, Iron, Zinc, and Selenium, however, Pistachio is richer in Vitamin B6, Copper, Phosphorus, and Manganese.
  • Cranberry bean raw covers your daily Folate needs 138% more than Pistachio.
  • Pistachio has 2 times less Fiber than Cranberry bean raw. Cranberry bean raw has 24.7g of Fiber, while Pistachio has 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.
Contains more Calcium +21%
Contains more Iron +27.6%
Contains more Magnesium +28.9%
Contains more Potassium +30%
Contains more Zinc +65%
Contains more Selenium +81.4%
Contains more Phosphorus +31.7%
Contains less Sodium -83.3%
Contains more Copper +63.7%
Contains more Manganese +30.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +21%
Contains more Iron +27.6%
Contains more Magnesium +28.9%
Contains more Potassium +30%
Contains more Zinc +65%
Contains more Selenium +81.4%
Contains more Phosphorus +31.7%
Contains less Sodium -83.3%
Contains more Copper +63.7%
Contains more Manganese +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.
:
Contains more Vitamin B2 +33.1%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +43.8%
Contains more Folate +1084.3%
Contains more Vitamin A +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B6 +450.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
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 +33.1%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +43.8%
Contains more Folate +1084.3%
Contains more Vitamin A +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B6 +450.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.2%
Contains more Carbs +121%
Contains more Water +183.5%
Contains more Other +10.7%
Contains more Fats +3584.6%
Equal in Other - 2.98
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 Protein +14.2%
Contains more Carbs +121%
Contains more Water +183.5%
Contains more Other +10.7%
Contains more Fats +3584.6%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +21840.6%
Contains more Polyunsaturated fat +2628.7%
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -94.7%
Contains more Monounsaturated Fat +21840.6%
Contains more Polyunsaturated fat +2628.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Pistachio Opinion
Net carbs 35.35g 16.57g Cranberry bean raw
Protein 23.03g 20.16g Cranberry bean raw
Fats 1.23g 45.32g Pistachio
Carbs 60.05g 27.17g Cranberry bean raw
Calories 335kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Cranberry bean raw
Fiber 24.7g 10.6g Cranberry bean raw
Calcium 127mg 105mg Cranberry bean raw
Iron 5mg 3.92mg Cranberry bean raw
Magnesium 156mg 121mg Cranberry bean raw
Phosphorus 372mg 490mg Pistachio
Potassium 1332mg 1025mg Cranberry bean raw
Sodium 6mg 1mg Pistachio
Zinc 3.63mg 2.2mg Cranberry bean raw
Copper 0.794mg 1.3mg Pistachio
Manganese 0.92mg 1.2mg Pistachio
Selenium 12.7µg 7µg Cranberry bean raw
Vitamin A 2IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.747mg 0.87mg Pistachio
Vitamin B2 0.213mg 0.16mg Cranberry bean raw
Vitamin B3 1.455mg 1.3mg Cranberry bean raw
Vitamin B5 0.748mg 0.52mg Cranberry bean raw
Vitamin B6 0.309mg 1.7mg Pistachio
Folate 604µg 51µg Cranberry bean raw
Tryptophan 0.273mg 0.251mg Cranberry bean raw
Threonine 0.969mg 0.684mg Cranberry bean raw
Isoleucine 1.017mg 0.917mg Cranberry bean raw
Leucine 1.838mg 1.604mg Cranberry bean raw
Lysine 1.58mg 1.138mg Cranberry bean raw
Methionine 0.346mg 0.36mg Pistachio
Phenylalanine 1.245mg 1.092mg Cranberry bean raw
Valine 1.205mg 1.249mg Pistachio
Histidine 0.641mg 0.512mg Cranberry bean raw
Saturated Fat 0.316g 5.907g Cranberry bean raw
Monounsaturated Fat 0.106g 23.257g Pistachio
Polyunsaturated fat 0.527g 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
Cranberry bean raw 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
64%
Cranberry bean raw
65%
Pistachio
Minerals Daily Need Coverage Score
117%
Cranberry bean raw
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 5.591g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean raw
Cranberry bean raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.