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Lupin Bean Raw vs. Pistachio — In-Depth Nutrition Comparison

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What are the differences between Lupin Bean Raw and Pistachio?

  • Lupin Bean Raw is higher in Folate, Manganese, Fiber, Zinc, and Magnesium, yet Pistachio is higher in Vitamin B6, Copper, Vitamin B1, and Phosphorus.
  • Pistachio's daily need coverage for Vitamin B6 is 103% more.
  • Lupin Bean Raw has 7 times more Folate than Pistachio. While Lupin Bean Raw has 355µg of Folate, Pistachio has only 51µg.
  • The amount of Saturated Fat in Lupin Bean Raw is lower.

We used Lupins, mature seeds, raw and Nuts, pistachio nuts, raw types in this article.

Infographic

Lupin 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.
Contains more Calcium +67.6%
Contains more Iron +11.2%
Contains more Magnesium +63.6%
Contains more Zinc +115.9%
Contains more Manganese +98.5%
Contains more Selenium +17.1%
Contains more Phosphorus +11.4%
Contains less Sodium -93.3%
Contains more Copper +27.2%
Equal in Potassium - 1025
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +67.6%
Contains more Iron +11.2%
Contains more Magnesium +63.6%
Contains more Zinc +115.9%
Contains more Manganese +98.5%
Contains more Selenium +17.1%
Contains more Phosphorus +11.4%
Contains less Sodium -93.3%
Contains more Copper +27.2%
Equal in Potassium - 1025

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.
:
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +44.2%
Contains more Folate +596.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +376.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +44.2%
Contains more Folate +596.1%
Contains more Vitamin A +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +376.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.4%
Contains more Carbs +48.6%
Contains more Water +138.9%
Contains more Other +10.1%
Contains more Fats +365.3%
Equal in Other - 2.98
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 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 Protein +79.4%
Contains more Carbs +48.6%
Contains more Water +138.9%
Contains more Other +10.1%
Contains more Fats +365.3%
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +490.3%
Contains more Polyunsaturated fat +489.6%
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +490.3%
Contains more Polyunsaturated fat +489.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lupin Bean Raw Pistachio
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Pistachio Opinion
Net carbs 21.47g 16.57g Lupin Bean Raw
Protein 36.17g 20.16g Lupin Bean Raw
Fats 9.74g 45.32g Pistachio
Carbs 40.37g 27.17g Lupin Bean Raw
Calories 371kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Lupin Bean Raw
Fiber 18.9g 10.6g Lupin Bean Raw
Calcium 176mg 105mg Lupin Bean Raw
Iron 4.36mg 3.92mg Lupin Bean Raw
Magnesium 198mg 121mg Lupin Bean Raw
Phosphorus 440mg 490mg Pistachio
Potassium 1013mg 1025mg Pistachio
Sodium 15mg 1mg Pistachio
Zinc 4.75mg 2.2mg Lupin Bean Raw
Copper 1.022mg 1.3mg Pistachio
Manganese 2.382mg 1.2mg Lupin Bean Raw
Selenium 8.2µg 7µg Lupin Bean Raw
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 4.8mg 5.6mg Pistachio
Vitamin B1 0.64mg 0.87mg Pistachio
Vitamin B2 0.22mg 0.16mg Lupin Bean Raw
Vitamin B3 2.19mg 1.3mg Lupin Bean Raw
Vitamin B5 0.75mg 0.52mg Lupin Bean Raw
Vitamin B6 0.357mg 1.7mg Pistachio
Folate 355µg 51µg Lupin Bean Raw
Tryptophan 0.289mg 0.251mg Lupin Bean Raw
Threonine 1.331mg 0.684mg Lupin Bean Raw
Isoleucine 1.615mg 0.917mg Lupin Bean Raw
Leucine 2.743mg 1.604mg Lupin Bean Raw
Lysine 1.933mg 1.138mg Lupin Bean Raw
Methionine 0.255mg 0.36mg Pistachio
Phenylalanine 1.435mg 1.092mg Lupin Bean Raw
Valine 1.51mg 1.249mg Lupin Bean Raw
Histidine 1.03mg 0.512mg Lupin Bean Raw
Saturated Fat 1.156g 5.907g Lupin Bean Raw
Monounsaturated Fat 3.94g 23.257g Pistachio
Polyunsaturated fat 2.439g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Pistachio
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
51%
Lupin Bean Raw
65%
Pistachio
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 4.751g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.