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  6. Navy bean raw vs. Pistachio

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

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What are the differences between navy bean raw and pistachios?

  • Navy bean raw is higher in folate and vitamin C, yet pistachios are higher in vitamin B6, copper, phosphorus, vitamin B1, manganese, iron, and potassium.
  • Pistachios' daily need coverage for vitamin B6 is 116% more.
  • Navy bean raw has 3 times more vitamin C than pistachios. While navy bean raw has 18.8mg of vitamin C, pistachios have only 5.6mg.
  • The amount of saturated fat in navy bean raw is lower.
  • The glycemic index of pistachios is lower.

We used Beans, navy, mature seeds, sprouted, raw and Nuts, pistachio nuts, raw types in this article.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +19.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +233.9%
Contains more IronIron +103.1%
Contains more CopperCopper +265.2%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +1066.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 CVitamin C +235.7%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more FolateFolate +158.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B6Vitamin B6 +790.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.3mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navy bean raw Pistachio DV% diff.
Vitamin B6 0.191mg 1.7mg 116%
Copper 0.356mg 1.3mg 105%
Polyunsaturated fat 0.407g 14.38g 93%
Fats 0.7g 45.32g 69%
Monounsaturated fat 0.052g 23.257g 58%
Phosphorus 100mg 490mg 56%
Fiber 10.6g 42%
Vitamin B1 0.39mg 0.87mg 40%
Manganese 0.408mg 1.2mg 34%
Protein 6.15g 20.16g 28%
Saturated fat 0.085g 5.907g 26%
Calories 67kcal 560kcal 25%
Iron 1.93mg 3.92mg 25%
Potassium 307mg 1025mg 21%
Folate 132µg 51µg 20%
Vitamin E 2.86mg 19%
Vitamin C 18.8mg 5.6mg 15%
Selenium 0.6µg 7µg 12%
Zinc 0.89mg 2.2mg 12%
Calcium 15mg 105mg 9%
Vitamin B5 0.825mg 0.52mg 6%
Carbs 13.05g 27.17g 5%
Magnesium 101mg 121mg 5%
Vitamin B2 0.215mg 0.16mg 4%
Vitamin A 0µg 26µg 3%
Starch 1.67g 1%
Vitamin B3 1.22mg 1.3mg 1%
Sodium 13mg 1mg 1%
Net carbs 13.05g 16.57g N/A
Sugar 7.66g N/A
Tryptophan 0.064mg 0.251mg 0%
Threonine 0.258mg 0.684mg 0%
Isoleucine 0.273mg 0.917mg 0%
Leucine 0.442mg 1.604mg 0%
Lysine 0.35mg 1.138mg 0%
Methionine 0.064mg 0.36mg 0%
Phenylalanine 0.31mg 1.092mg 0%
Valine 0.316mg 1.249mg 0%
Histidine 0.172mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +1711.2%
Contains more ProteinProtein +227.8%
Contains more FatsFats +6374.3%
Contains more CarbsCarbs +108.2%
Contains more OtherOther +213.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -98.6%
Contains more Mono. FatMonounsaturated fat +44625%
Contains more Poly. FatPolyunsaturated fat +3433.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.