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  6. Pistachio vs. Black turtle bean

Pistachio vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the differences between pistachios and black turtle bean?

  • Pistachios are higher in vitamin B6, copper, vitamin E, and manganese, yet black turtle bean is higher in folate, iron, fiber, potassium, and magnesium.
  • Pistachios' daily need coverage for vitamin B6 is 109% more.
  • Pistachios have 25 times more saturated fat than black turtle bean. While pistachios have 5.907g of saturated fat, black turtle bean has only 0.232g.

We used Nuts, pistachio nuts, raw and Beans, black turtle, mature seeds, raw types in this article.

Infographic

Pistachio vs Black turtle 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more CopperCopper +30%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +118.8%
Contains more MagnesiumMagnesium +32.2%
Contains more CalciumCalcium +52.4%
Contains more PotassiumPotassium +46.3%
Contains more IronIron +121.9%
~equal in Zinc ~2.2mg

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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1261.9%
Contains more Vitamin B6Vitamin B6 +494.4%
Contains more Vitamin B2Vitamin B2 +20.6%
Contains more Vitamin B3Vitamin B3 +50.4%
Contains more Vitamin B5Vitamin B5 +72.9%
Contains more FolateFolate +770.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.9mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +4935.6%
Contains more CarbsCarbs +132.8%
Contains more WaterWater +151.7%
Contains more OtherOther +20.8%
~equal in Protein ~21.25g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +29716.7%
Contains more Poly. FatPolyunsaturated fat +3615.8%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Black turtle bean DV% diff.
Vitamin B6 1.7mg 0.286mg 109%
Folate 51µg 444µg 98%
Polyunsaturated fat 14.38g 0.387g 93%
Fats 45.32g 0.9g 68%
Iron 3.92mg 8.7mg 60%
Monounsaturated fat 23.257g 0.078g 58%
Copper 1.3mg 1mg 33%
Saturated fat 5.907g 0.232g 26%
Fiber 10.6g 15.5g 20%
Vitamin E 2.86mg 0.21mg 18%
Potassium 1025mg 1500mg 14%
Carbs 27.17g 63.25g 12%
Calories 560kcal 339kcal 11%
Manganese 1.2mg 1mg 9%
Magnesium 121mg 160mg 9%
Vitamin B5 0.52mg 0.899mg 8%
Phosphorus 490mg 440mg 7%
Selenium 7µg 3.2µg 7%
Calcium 105mg 160mg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin K 5.6µg 5%
Vitamin B3 1.3mg 1.955mg 4%
Vitamin B1 0.87mg 0.9mg 3%
Vitamin B2 0.16mg 0.193mg 3%
Vitamin A 26µg 0µg 3%
Protein 20.16g 21.25g 2%
Starch 1.67g 1%
Net carbs 16.57g 47.75g N/A
Sugar 7.66g 2.12g N/A
Zinc 2.2mg 2.2mg 0%
Sodium 1mg 9mg 0%
Tryptophan 0.251mg 0.252mg 0%
Threonine 0.684mg 0.894mg 0%
Isoleucine 0.917mg 0.938mg 0%
Leucine 1.604mg 1.697mg 0%
Lysine 1.138mg 1.459mg 0%
Methionine 0.36mg 0.32mg 0%
Phenylalanine 1.092mg 1.149mg 0%
Valine 1.249mg 1.112mg 0%
Histidine 0.512mg 0.592mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
60%
Black turtle bean
Minerals Daily Need Coverage Score
125%
Pistachio
135%
Black turtle bean

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 8mg)
Which food is lower in Sugar?
Black turtle bean
Black turtle bean is lower in Sugar (difference - 5.54g)
Which food is lower in Saturated fat?
Black turtle bean
Black turtle bean is lower in Saturated fat (difference - 5.675g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 8)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.