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  6. Black gram vs. Pistachio

Black gram vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between black gram and pistachios

  • Black gram has more iron, folate, magnesium, fiber, and manganese; however, pistachios have more vitamin B6, vitamin B1, copper, and phosphorus.
  • Daily need coverage for vitamin B6 for pistachios is 109% higher.
  • Pistachios have 4 times less folate than black gram. Black gram has 216µg of folate, while pistachios have 51µg.
  • Black gram is lower in saturated fat.
  • Black gram has a higher glycemic index than pistachios.

Food types used in this article are Mungo beans, mature seeds, raw and Nuts, pistachio nuts, raw.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +120.7%
Contains more CalciumCalcium +31.4%
Contains more IronIron +93.1%
Contains more ZincZinc +52.3%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +17.1%
Contains more CopperCopper +32.5%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -97.4%
~equal in Potassium ~1025mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more FolateFolate +323.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B1Vitamin B1 +218.7%
Contains more Vitamin B6Vitamin B6 +505%
~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 Black gram Pistachio DV% diff.
Vitamin B6 0.281mg 1.7mg 109%
Polyunsaturated fat 1.071g 14.38g 89%
Fats 1.64g 45.32g 67%
Monounsaturated fat 0.085g 23.257g 58%
Vitamin B1 0.273mg 0.87mg 50%
Iron 7.57mg 3.92mg 46%
Folate 216µg 51µg 41%
Magnesium 267mg 121mg 35%
Copper 0.981mg 1.3mg 35%
Fiber 18.3g 10.6g 31%
Saturated fat 0.114g 5.907g 26%
Vitamin E 2.86mg 19%
Phosphorus 379mg 490mg 16%
Manganese 1.527mg 1.2mg 14%
Calories 341kcal 560kcal 11%
Carbs 58.99g 27.17g 11%
Zinc 3.35mg 2.2mg 10%
Protein 25.21g 20.16g 10%
Vitamin B5 0.906mg 0.52mg 8%
Vitamin B2 0.254mg 0.16mg 7%
Vitamin C 0mg 5.6mg 6%
Vitamin A 1µg 26µg 3%
Calcium 138mg 105mg 3%
Selenium 8.2µg 7µg 2%
Sodium 38mg 1mg 2%
Vitamin B3 1.447mg 1.3mg 1%
Starch 1.67g 1%
Potassium 983mg 1025mg 1%
Net carbs 40.69g 16.57g N/A
Sugar 7.66g N/A
Tryptophan 0.263mg 0.251mg 0%
Threonine 0.875mg 0.684mg 0%
Isoleucine 1.287mg 0.917mg 0%
Leucine 2.089mg 1.604mg 0%
Lysine 1.674mg 1.138mg 0%
Methionine 0.367mg 0.36mg 0%
Phenylalanine 1.473mg 1.092mg 0%
Valine 1.416mg 1.249mg 0%
Histidine 0.706mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +25%
Contains more CarbsCarbs +117.1%
Contains more WaterWater +147.1%
Contains more OtherOther +12.8%
Contains more FatsFats +2663.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -98.1%
Contains more Mono. FatMonounsaturated fat +27261.2%
Contains more Poly. FatPolyunsaturated fat +1242.7%

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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.