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Kidney beans raw vs. Pistachio — In-Depth Nutrition Comparison

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How are Kidney beans raw and Pistachio different?

  • Kidney beans raw is richer in Folate, Fiber, Iron, and Potassium, while Pistachio is higher in Vitamin B6, Copper, Vitamin B1, Vitamin E, and Phosphorus.
  • Pistachio covers your daily need of Vitamin B6 100% more than Kidney beans raw.
  • Kidney beans raw contains 8 times more Folate than Pistachio. Kidney beans raw contains 394µg of Folate, while Pistachio contains 51µg.
  • Kidney beans raw is lower in Saturated Fat.

Beans, kidney, all types, mature seeds, raw and Nuts, pistachio nuts, raw types were used in this article.

Infographic

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 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 +15.7%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +37.2%
Contains more IronIron +109.2%
Contains more ZincZinc +26.8%
Contains more CopperCopper +35.7%
Contains more PhosphorusPhosphorus +20.4%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +17.5%
Contains more SeleniumSelenium +118.8%

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B2Vitamin B2 +36.9%
Contains more Vitamin B3Vitamin B3 +58.5%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +672.5%
Contains more Vitamin CVitamin C +24.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +64.5%
Contains more Vitamin B6Vitamin B6 +328.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +17%
Contains more CarbsCarbs +120.9%
Contains more WaterWater +168.9%
Contains more OtherOther +28.5%
Contains more FatsFats +5360.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +36239.1%
Contains more Poly. FatPolyunsaturated fat +3046.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kidney beans raw 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 Kidney beans raw Pistachio Opinion
Calories 333kcal 560kcal Pistachio
Protein 23.58g 20.16g Kidney beans raw
Fats 0.83g 45.32g Pistachio
Vitamin C 4.5mg 5.6mg Pistachio
Net carbs 35.11g 16.57g Kidney beans raw
Carbs 60.01g 27.17g Kidney beans raw
Magnesium 140mg 121mg Kidney beans raw
Calcium 143mg 105mg Kidney beans raw
Potassium 1406mg 1025mg Kidney beans raw
Iron 8.2mg 3.92mg Kidney beans raw
Sugar 2.23g 7.66g Kidney beans raw
Fiber 24.9g 10.6g Kidney beans raw
Copper 0.958mg 1.3mg Pistachio
Zinc 2.79mg 2.2mg Kidney beans raw
Starch 1.67g Pistachio
Phosphorus 407mg 490mg Pistachio
Sodium 24mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A 0µg 26µg Pistachio
Vitamin E 0.22mg 2.86mg Pistachio
Manganese 1.021mg 1.2mg Pistachio
Selenium 3.2µg 7µg Pistachio
Vitamin B1 0.529mg 0.87mg Pistachio
Vitamin B2 0.219mg 0.16mg Kidney beans raw
Vitamin B3 2.06mg 1.3mg Kidney beans raw
Vitamin B5 0.78mg 0.52mg Kidney beans raw
Vitamin B6 0.397mg 1.7mg Pistachio
Vitamin K 19µg Kidney beans raw
Folate 394µg 51µg Kidney beans raw
Saturated Fat 0.12g 5.907g Kidney beans raw
Monounsaturated Fat 0.064g 23.257g Pistachio
Polyunsaturated fat 0.457g 14.38g Pistachio
Tryptophan 0.279mg 0.251mg Kidney beans raw
Threonine 0.992mg 0.684mg Kidney beans raw
Isoleucine 1.041mg 0.917mg Kidney beans raw
Leucine 1.882mg 1.604mg Kidney beans raw
Lysine 1.618mg 1.138mg Kidney beans raw
Methionine 0.355mg 0.36mg Pistachio
Phenylalanine 1.275mg 1.092mg Kidney beans raw
Valine 1.233mg 1.249mg Pistachio
Histidine 0.656mg 0.512mg Kidney beans raw
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans raw 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
56%
Kidney beans raw
65%
Pistachio
Minerals Daily Need Coverage Score
130%
Kidney beans raw
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 5.43g)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 5.787g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 6)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.4)
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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.