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  6. Cranberry beans vs. Pistachio

Cranberry beans vs. Pistachio — In-Depth Nutrition Comparison

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Differences between cranberry beans and pistachios

  • Cranberry beans is higher in folate; however, pistachios are richer in vitamin B6, copper, vitamin B1, phosphorus, manganese, iron, potassium, and magnesium.
  • Pistachios' daily need coverage for vitamin B6 is 125% higher.
  • Cranberry beans has 4 times more folate than pistachios. While cranberry beans has 207µg of folate, pistachios have only 51µg.
  • Cranberry beans has less saturated fat.

The food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Nuts, pistachio nuts, raw.

Infographic

Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
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 +142%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +164.9%
Contains more IronIron +87.6%
Contains more CopperCopper +462.8%
Contains more ZincZinc +93%
Contains more PhosphorusPhosphorus +263%
Contains more ManganeseManganese +224.3%
Contains more SeleniumSelenium +438.5%
~equal in Sodium ~1mg

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% 53% 16% 9.7% 14% 19% 0% 0% 155% 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 FolateFolate +305.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +314.3%
Contains more Vitamin B2Vitamin B2 +131.9%
Contains more Vitamin B3Vitamin B3 +152.4%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +1998.8%
~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 beans Pistachio DV% diff.
Vitamin B6 0.081mg 1.7mg 125%
Copper 0.231mg 1.3mg 119%
Polyunsaturated fat 0.199g 14.38g 95%
Fats 0.46g 45.32g 69%
Monounsaturated fat 0.04g 23.257g 58%
Vitamin B1 0.21mg 0.87mg 55%
Phosphorus 135mg 490mg 51%
Folate 207µg 51µg 39%
Manganese 0.37mg 1.2mg 36%
Saturated fat 0.119g 5.907g 26%
Iron 2.09mg 3.92mg 23%
Protein 9.34g 20.16g 22%
Calories 136kcal 560kcal 21%
Vitamin E 2.86mg 19%
Potassium 387mg 1025mg 19%
Magnesium 50mg 121mg 17%
Selenium 1.3µg 7µg 10%
Zinc 1.14mg 2.2mg 10%
Fiber 8.6g 10.6g 8%
Vitamin B2 0.069mg 0.16mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin B5 0.24mg 0.52mg 6%
Calcium 50mg 105mg 6%
Vitamin B3 0.515mg 1.3mg 5%
Vitamin A 26µg 3%
Starch 1.67g 1%
Carbs 24.46g 27.17g 1%
Net carbs 15.86g 16.57g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.111mg 0.251mg 0%
Threonine 0.393mg 0.684mg 0%
Isoleucine 0.412mg 0.917mg 0%
Leucine 0.746mg 1.604mg 0%
Lysine 0.641mg 1.138mg 0%
Methionine 0.14mg 0.36mg 0%
Phenylalanine 0.505mg 1.092mg 0%
Valine 0.489mg 1.249mg 0%
Histidine 0.26mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 WaterWater +1379.4%
Contains more ProteinProtein +115.8%
Contains more FatsFats +9752.2%
Contains more CarbsCarbs +11.1%
Contains more OtherOther +173.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 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 -98%
Contains more Mono. FatMonounsaturated fat +58042.5%
Contains more Poly. FatPolyunsaturated fat +7126.1%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.