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  6. Pistachio vs. Cranberry beans

Pistachio vs. Cranberry beans — In-Depth Nutrition Comparison

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Differences between pistachios and cranberry beans

  • Pistachios are higher in vitamin B6, copper, vitamin B1, phosphorus, manganese, iron, potassium, and magnesium; however, cranberry beans is richer in folate.
  • Pistachios' daily need coverage for vitamin B6 is 125% higher.
  • Pistachios have 50 times more saturated fat than cranberry beans. While pistachios have 5.907g of saturated fat, cranberry beans has only 0.119g.

The food types used in this comparison are Nuts, pistachio nuts, raw and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Pistachio vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +142%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +164.9%
Contains more IronIron +87.6%
Contains more CopperCopper +462.8%
Contains more ZincZinc +93%
Contains more PhosphorusPhosphorus +263%
Contains more ManganeseManganese +224.3%
Contains more SeleniumSelenium +438.5%
~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% 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% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +314.3%
Contains more Vitamin B2Vitamin B2 +131.9%
Contains more Vitamin B3Vitamin B3 +152.4%
Contains more Vitamin B5Vitamin B5 +116.7%
Contains more Vitamin B6Vitamin B6 +1998.8%
Contains more FolateFolate +305.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Cranberry beans DV% diff.
Vitamin B6 1.7mg 0.081mg 125%
Copper 1.3mg 0.231mg 119%
Polyunsaturated fat 14.38g 0.199g 95%
Fats 45.32g 0.46g 69%
Monounsaturated fat 23.257g 0.04g 58%
Vitamin B1 0.87mg 0.21mg 55%
Phosphorus 490mg 135mg 51%
Folate 51µg 207µg 39%
Manganese 1.2mg 0.37mg 36%
Saturated fat 5.907g 0.119g 26%
Iron 3.92mg 2.09mg 23%
Protein 20.16g 9.34g 22%
Calories 560kcal 136kcal 21%
Vitamin E 2.86mg 19%
Potassium 1025mg 387mg 19%
Magnesium 121mg 50mg 17%
Selenium 7µg 1.3µg 10%
Zinc 2.2mg 1.14mg 10%
Fiber 10.6g 8.6g 8%
Vitamin B2 0.16mg 0.069mg 7%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.52mg 0.24mg 6%
Calcium 105mg 50mg 6%
Vitamin B3 1.3mg 0.515mg 5%
Vitamin A 26µg 3%
Starch 1.67g 1%
Carbs 27.17g 24.46g 1%
Net carbs 16.57g 15.86g N/A
Sugar 7.66g N/A
Sodium 1mg 1mg 0%
Tryptophan 0.251mg 0.111mg 0%
Threonine 0.684mg 0.393mg 0%
Isoleucine 0.917mg 0.412mg 0%
Leucine 1.604mg 0.746mg 0%
Lysine 1.138mg 0.641mg 0%
Methionine 0.36mg 0.14mg 0%
Phenylalanine 1.092mg 0.505mg 0%
Valine 1.249mg 0.489mg 0%
Histidine 0.512mg 0.26mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +115.8%
Contains more FatsFats +9752.2%
Contains more OtherOther +173.4%
Contains more WaterWater +1379.4%
~equal in Carbs ~24.46g

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 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +58042.5%
Contains more Poly. FatPolyunsaturated fat +7126.1%
Contains less Sat. FatSaturated fat -98%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.