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

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Summary of differences between green bean raw and pistachios

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, fiber, potassium, and magnesium in pistachios is higher than in green bean raw.
  • Pistachios cover your daily need for copper, 137% more than green bean raw.
  • The amount of saturated fat in green bean raw is lower.

These are the specific foods used in this comparison Beans, snap, green, raw and Nuts, pistachio nuts, raw.

Infographic

Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 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 +384%
Contains more CalciumCalcium +183.8%
Contains more PotassiumPotassium +385.8%
Contains more IronIron +280.6%
Contains more CopperCopper +1784.1%
Contains more ZincZinc +816.7%
Contains more PhosphorusPhosphorus +1189.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +455.6%
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +117.9%
Contains more Vitamin AVitamin A +34.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +597.6%
Contains more Vitamin B1Vitamin B1 +961%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +77.1%
Contains more Vitamin B5Vitamin B5 +131.1%
Contains more Vitamin B6Vitamin B6 +1105.7%
Contains more FolateFolate +54.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +1966.8%
Contains more ProteinProtein +1001.6%
Contains more FatsFats +20500%
Contains more CarbsCarbs +289.8%
Contains more OtherOther +351.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.2%
Contains more Mono. FatMonounsaturated fat +232470%
Contains more Poly. FatPolyunsaturated fat +12625.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
21% 9% 36% 34%
Starch: 0.88 g
Sucrose: 0.36 g
Glucose: 1.51 g
Fructose: 1.39 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more GlucoseGlucose +371.9%
Contains more FructoseFructose +479.2%
Contains more StarchStarch +89.8%
Contains more SucroseSucrose +1808.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean raw Pistachio
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean raw Pistachio DV% diff.
Copper 0.069mg 1.3mg 137%
Vitamin B6 0.141mg 1.7mg 120%
Polyunsaturated fat 0.113g 14.38g 95%
Fats 0.22g 45.32g 69%
Vitamin B1 0.082mg 0.87mg 66%
Phosphorus 38mg 490mg 65%
Monounsaturated fat 0.01g 23.257g 58%
Manganese 0.216mg 1.2mg 43%
Protein 1.83g 20.16g 37%
Vitamin K 43µg 36%
Iron 1.03mg 3.92mg 36%
Fiber 2.7g 10.6g 32%
Saturated fat 0.05g 5.907g 27%
Calories 31kcal 560kcal 26%
Potassium 211mg 1025mg 24%
Magnesium 25mg 121mg 23%
Zinc 0.24mg 2.2mg 18%
Vitamin E 0.41mg 2.86mg 16%
Selenium 0.6µg 7µg 12%
Carbs 6.97g 27.17g 7%
Vitamin C 12.2mg 5.6mg 7%
Calcium 37mg 105mg 7%
Vitamin B5 0.225mg 0.52mg 6%
Folate 33µg 51µg 5%
Vitamin B2 0.104mg 0.16mg 4%
Vitamin B3 0.734mg 1.3mg 4%
Choline 15.3mg 3%
Fructose 1.39g 0.24g 1%
Vitamin A 35µg 26µg 1%
Net carbs 4.27g 16.57g N/A
Sugar 3.26g 7.66g N/A
Starch 0.88g 1.67g 0%
Sodium 6mg 1mg 0%
Tryptophan 0.019mg 0.251mg 0%
Threonine 0.079mg 0.684mg 0%
Isoleucine 0.066mg 0.917mg 0%
Leucine 0.112mg 1.604mg 0%
Lysine 0.088mg 1.138mg 0%
Methionine 0.022mg 0.36mg 0%
Phenylalanine 0.067mg 1.092mg 0%
Valine 0.09mg 1.249mg 0%
Histidine 0.034mg 0.512mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean 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
23%
Green bean raw
63%
Pistachio
Minerals Daily Need Coverage Score
16%
Green bean raw
125%
Pistachio

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 5mg)
Which food is lower in Sugar?
Green bean raw
Green bean raw is lower in Sugar (difference - 4.4g)
Which food is lower in Saturated fat?
Green bean raw
Green bean raw is lower in Saturated fat (difference - 5.857g)
Which food is lower in glycemic index?
Green bean raw
Green bean raw is lower in glycemic index (difference - 8)
Which food is cheaper?
Green bean raw
Green bean raw is cheaper (difference - $0.8)
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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.