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Pistachio vs. Bean raw — In-Depth Nutrition Comparison

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Summary of differences between Pistachio and Bean raw

  • Pistachio has more Vitamin B6, Copper, Vitamin E , and Vitamin B1, while Bean raw has more Folate, Selenium, Fiber, Iron, and Magnesium.
  • Bean raw covers your daily need of Folate 119% more than Pistachio.
  • Pistachio contains 25 times more Saturated Fat than Bean raw. While Pistachio contains 5.907g of Saturated Fat, Bean raw contains only 0.235g.

These are the specific foods used in this comparison Nuts, pistachio nuts, raw and Beans, pinto, mature seeds, raw.

Infographic

Pistachio vs Bean raw 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 Phosphorus +19.2%
Contains less Sodium -91.7%
Contains more Copper +45.6%
Contains more Iron +29.3%
Contains more Magnesium +45.5%
Contains more Potassium +35.9%
Contains more Selenium +298.6%
Equal in Calcium - 113
Equal in Zinc - 2.28
Equal in Manganese - 1.148
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 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Contains more Phosphorus +19.2%
Contains less Sodium -91.7%
Contains more Copper +45.6%
Contains more Iron +29.3%
Contains more Magnesium +45.5%
Contains more Potassium +35.9%
Contains more Selenium +298.6%
Equal in Calcium - 113
Equal in Zinc - 2.28
Equal in Manganese - 1.148

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 A +∞%
Contains more Vitamin E +1261.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +258.6%
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +51%
Contains more Folate +929.4%
Equal in Vitamin B3 - 1.174
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%
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% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Contains more Vitamin A +∞%
Contains more Vitamin E +1261.9%
Contains more Vitamin B1 +22%
Contains more Vitamin B3 +10.7%
Contains more Vitamin B6 +258.6%
Contains more Vitamin C +12.5%
Contains more Vitamin B2 +32.5%
Contains more Vitamin B5 +51%
Contains more Folate +929.4%
Equal in Vitamin B3 - 1.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3584.6%
Contains more Carbs +130.2%
Contains more Water +159.3%
Contains more Other +16.4%
Equal in Protein - 21.42
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more Fats +3584.6%
Contains more Carbs +130.2%
Contains more Water +159.3%
Contains more Other +16.4%
Equal in Protein - 21.42

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10055.9%
Contains more Polyunsaturated fat +3433.2%
Contains less Saturated Fat -96%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Contains more Monounsaturated Fat +10055.9%
Contains more Polyunsaturated fat +3433.2%
Contains less Saturated Fat -96%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +247%
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +1946.1%
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
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +247%
Contains more Glucose +146.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +1946.1%

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 raw
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Bean raw Opinion
Net carbs 16.57g 47.05g Bean raw
Protein 20.16g 21.42g Bean raw
Fats 45.32g 1.23g Pistachio
Carbs 27.17g 62.55g Bean raw
Calories 560kcal 347kcal Pistachio
Starch 1.67g 34.17g Bean raw
Fructose 0.24g 0g Pistachio
Sugar 7.66g 2.11g Bean raw
Fiber 10.6g 15.5g Bean raw
Calcium 105mg 113mg Bean raw
Iron 3.92mg 5.07mg Bean raw
Magnesium 121mg 176mg Bean raw
Phosphorus 490mg 411mg Pistachio
Potassium 1025mg 1393mg Bean raw
Sodium 1mg 12mg Pistachio
Zinc 2.2mg 2.28mg Bean raw
Copper 1.3mg 0.893mg Pistachio
Manganese 1.2mg 1.148mg Pistachio
Selenium 7µg 27.9µg Bean raw
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.21mg Pistachio
Vitamin C 5.6mg 6.3mg Bean raw
Vitamin B1 0.87mg 0.713mg Pistachio
Vitamin B2 0.16mg 0.212mg Bean raw
Vitamin B3 1.3mg 1.174mg Pistachio
Vitamin B5 0.52mg 0.785mg Bean raw
Vitamin B6 1.7mg 0.474mg Pistachio
Folate 51µg 525µg Bean raw
Choline 66.2mg Bean raw
Vitamin K 5.6µg Bean raw
Tryptophan 0.251mg 0.237mg Pistachio
Threonine 0.684mg 0.81mg Bean raw
Isoleucine 0.917mg 0.871mg Pistachio
Leucine 1.604mg 1.558mg Pistachio
Lysine 1.138mg 1.356mg Bean raw
Methionine 0.36mg 0.259mg Pistachio
Phenylalanine 1.092mg 1.095mg Bean raw
Valine 1.249mg 0.998mg Pistachio
Histidine 0.512mg 0.556mg Bean raw
Saturated Fat 5.907g 0.235g Bean raw
Monounsaturated Fat 23.257g 0.229g Pistachio
Polyunsaturated fat 14.38g 0.407g 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 raw
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
65%
Pistachio
67%
Bean raw
Minerals Daily Need Coverage Score
125%
Pistachio
131%
Bean raw

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 5.55g)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 5.672g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.1)
Which food is richer in minerals?
Bean raw
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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.