Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pistachio vs. Bean — In-Depth Nutrition Comparison

Compare

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.
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%
Bean
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +278.1%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +246.3%
Contains more IronIron +1251.7%
Contains more CopperCopper +531.1%
Contains more ZincZinc +57.1%
Contains more PhosphorusPhosphorus +371.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +55.6%
~equal in Sodium ~1mg

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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Bean
2
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 10% 6.4% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
Contains more Vitamin CVitamin C +80.6%
Contains more Vitamin AVitamin A +386.8%
Contains more Vitamin EVitamin E +1806.7%
Contains more Vitamin B1Vitamin B1 +480%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +202.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1207.7%
Contains more FolateFolate +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Bean
1
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 ProteinProtein +320%
Contains more FatsFats +11230%
Contains more CarbsCarbs +32.6%
Contains more OtherOther +74.3%
Contains more WaterWater +1561.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Bean
1
33% 11% 55%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated Fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains more Mono. FatMonounsaturated Fat +66348.6%
Contains more Poly. FatPolyunsaturated fat +8260.5%
Contains less Sat. FatSaturated 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 Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Pistachio Bean Opinion
Calories 560kcal 105kcal Pistachio
Protein 20.16g 4.8g Pistachio
Fats 45.32g 0.4g Pistachio
Vitamin C 5.6mg 3.1mg Pistachio
Net carbs 16.57g 14.99g Pistachio
Carbs 27.17g 20.49g Pistachio
Magnesium 121mg 32mg Pistachio
Calcium 105mg 50mg Pistachio
Potassium 1025mg 296mg Pistachio
Iron 3.92mg 0.29mg Pistachio
Sugar 7.66g 7.78g Pistachio
Fiber 10.6g 5.5g Pistachio
Copper 1.3mg 0.206mg Pistachio
Zinc 2.2mg 1.4mg Pistachio
Starch 1.67g Pistachio
Phosphorus 490mg 104mg Pistachio
Sodium 1mg 1mg
Vitamin A 516IU 106IU Pistachio
Vitamin A 26µg 5µg Pistachio
Vitamin E 2.86mg 0.15mg Pistachio
Manganese 1.2mg Pistachio
Selenium 7µg 4.5µg 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
Vitamin K 0.8µg Bean
Folate 51µg 24µg Pistachio
Choline 30.8mg Bean
Saturated Fat 5.907g 0.103g Bean
Monounsaturated Fat 23.257g 0.035g Pistachio
Polyunsaturated fat 14.38g 0.172g Pistachio
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
Fructose 0.24g 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 Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
65%
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 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.