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Pistachio vs. Bean — In-Depth Nutrition Comparison

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Significant differences between Pistachio and Bean

  • The amount of Copper, Vitamin B6, Vitamin B1, Phosphorus, Iron, Potassium, Magnesium, Fiber, and Vitamin E in Pistachio is higher than in Bean.
  • Pistachio covers your daily Copper needs 122% more than Bean.
  • Bean has 57 times less Saturated Fat than Pistachio. Pistachio has 5.907g of Saturated Fat, while Bean has 0.103g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Beans, baked, canned, no salt added.

Infographic

Pistachio vs Bean 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.
:
0
Bean
Contains more Calcium +110%
Contains more Iron +1251.7%
Contains more Magnesium +278.1%
Contains more Phosphorus +371.2%
Contains more Potassium +246.3%
Contains more Zinc +57.1%
Contains more Copper +531.1%
Contains more Selenium +55.6%
Equal in Sodium - 1
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +110%
Contains more Iron +1251.7%
Contains more Magnesium +278.1%
Contains more Phosphorus +371.2%
Contains more Potassium +246.3%
Contains more Zinc +57.1%
Contains more Copper +531.1%
Contains more Selenium +55.6%
Equal in Sodium - 1

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.
:
1
Bean
Contains more Vitamin A +386.8%
Contains more Vitamin E +1806.7%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +202.3%
Contains more Vitamin B6 +1207.7%
Contains more Folate +112.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 2%
Contains more Vitamin A +386.8%
Contains more Vitamin E +1806.7%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +480%
Contains more Vitamin B2 +166.7%
Contains more Vitamin B3 +202.3%
Contains more Vitamin B6 +1207.7%
Contains more Folate +112.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Bean
Contains more Protein +320%
Contains more Fats +11230%
Contains more Carbs +32.6%
Contains more Other +74.3%
Contains more Water +1561.3%
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
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +320%
Contains more Fats +11230%
Contains more Carbs +32.6%
Contains more Other +74.3%
Contains more Water +1561.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Bean
Contains more Monounsaturated Fat +66348.6%
Contains more Polyunsaturated fat +8260.5%
Contains less Saturated Fat -98.3%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +66348.6%
Contains more Polyunsaturated fat +8260.5%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Bean Opinion
Net carbs 16.57g 14.99g Pistachio
Protein 20.16g 4.8g Pistachio
Fats 45.32g 0.4g Pistachio
Carbs 27.17g 20.49g Pistachio
Calories 560kcal 105kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 7.78g Pistachio
Fiber 10.6g 5.5g Pistachio
Calcium 105mg 50mg Pistachio
Iron 3.92mg 0.29mg Pistachio
Magnesium 121mg 32mg Pistachio
Phosphorus 490mg 104mg Pistachio
Potassium 1025mg 296mg Pistachio
Sodium 1mg 1mg
Zinc 2.2mg 1.4mg Pistachio
Copper 1.3mg 0.206mg Pistachio
Manganese 1.2mg Pistachio
Selenium 7µg 4.5µg Pistachio
Vitamin A 516IU 106IU Pistachio
Vitamin A RAE 26µg 5µg Pistachio
Vitamin E 2.86mg 0.15mg Pistachio
Vitamin C 5.6mg 3.1mg Pistachio
Vitamin B1 0.87mg 0.15mg Pistachio
Vitamin B2 0.16mg 0.06mg Pistachio
Vitamin B3 1.3mg 0.43mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg 0.13mg Pistachio
Folate 51µg 24µg Pistachio
Vitamin K 0.8µg Bean
Tryptophan 0.251mg Pistachio
Threonine 0.684mg Pistachio
Isoleucine 0.917mg Pistachio
Leucine 1.604mg Pistachio
Lysine 1.138mg Pistachio
Methionine 0.36mg Pistachio
Phenylalanine 1.092mg Pistachio
Valine 1.249mg Pistachio
Histidine 0.512mg Pistachio
Saturated Fat 5.907g 0.103g Bean
Monounsaturated Fat 23.257g 0.035g Pistachio
Polyunsaturated fat 14.38g 0.172g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
71%
Pistachio
11%
Bean
Minerals Daily Need Coverage Score
125%
Pistachio
25%
Bean

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 5.804g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.