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Pistachio vs. Cranberry bean raw — In-Depth Nutrition Comparison

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Significant differences between Pistachio and Cranberry bean raw

  • Pistachio has more Vitamin B6, Copper, Phosphorus, and Manganese, however, Cranberry bean raw is richer in Folate, Fiber, Iron, Zinc, and Selenium.
  • Cranberry bean raw covers your daily Folate needs 138% more than Pistachio.
  • Cranberry bean raw has 19 times less Saturated Fat than Pistachio. Pistachio has 5.907g of Saturated Fat, while Cranberry bean raw has 0.316g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pistachio vs Cranberry 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 +31.7%
Contains less Sodium -83.3%
Contains more Copper +63.7%
Contains more Manganese +30.4%
Contains more Calcium +21%
Contains more Iron +27.6%
Contains more Magnesium +28.9%
Contains more Potassium +30%
Contains more Zinc +65%
Contains more Selenium +81.4%
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 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
Contains more Phosphorus +31.7%
Contains less Sodium -83.3%
Contains more Copper +63.7%
Contains more Manganese +30.4%
Contains more Calcium +21%
Contains more Iron +27.6%
Contains more Magnesium +28.9%
Contains more Potassium +30%
Contains more Zinc +65%
Contains more Selenium +81.4%

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 +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B6 +450.2%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +43.8%
Contains more Folate +1084.3%
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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0% 0%
Contains more Vitamin A +25700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +16.5%
Contains more Vitamin B6 +450.2%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B3 +11.9%
Contains more Vitamin B5 +43.8%
Contains more Folate +1084.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3584.6%
Contains more Protein +14.2%
Contains more Carbs +121%
Contains more Water +183.5%
Contains more Other +10.7%
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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more Fats +3584.6%
Contains more Protein +14.2%
Contains more Carbs +121%
Contains more Water +183.5%
Contains more Other +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +21840.6%
Contains more Polyunsaturated fat +2628.7%
Contains less Saturated Fat -94.7%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +21840.6%
Contains more Polyunsaturated fat +2628.7%
Contains less Saturated Fat -94.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Cranberry 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 Cranberry bean raw Opinion
Net carbs 16.57g 35.35g Cranberry bean raw
Protein 20.16g 23.03g Cranberry bean raw
Fats 45.32g 1.23g Pistachio
Carbs 27.17g 60.05g Cranberry bean raw
Calories 560kcal 335kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Cranberry bean raw
Fiber 10.6g 24.7g Cranberry bean raw
Calcium 105mg 127mg Cranberry bean raw
Iron 3.92mg 5mg Cranberry bean raw
Magnesium 121mg 156mg Cranberry bean raw
Phosphorus 490mg 372mg Pistachio
Potassium 1025mg 1332mg Cranberry bean raw
Sodium 1mg 6mg Pistachio
Zinc 2.2mg 3.63mg Cranberry bean raw
Copper 1.3mg 0.794mg Pistachio
Manganese 1.2mg 0.92mg Pistachio
Selenium 7µg 12.7µg Cranberry bean raw
Vitamin A 516IU 2IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.747mg Pistachio
Vitamin B2 0.16mg 0.213mg Cranberry bean raw
Vitamin B3 1.3mg 1.455mg Cranberry bean raw
Vitamin B5 0.52mg 0.748mg Cranberry bean raw
Vitamin B6 1.7mg 0.309mg Pistachio
Folate 51µg 604µg Cranberry bean raw
Tryptophan 0.251mg 0.273mg Cranberry bean raw
Threonine 0.684mg 0.969mg Cranberry bean raw
Isoleucine 0.917mg 1.017mg Cranberry bean raw
Leucine 1.604mg 1.838mg Cranberry bean raw
Lysine 1.138mg 1.58mg Cranberry bean raw
Methionine 0.36mg 0.346mg Pistachio
Phenylalanine 1.092mg 1.245mg Cranberry bean raw
Valine 1.249mg 1.205mg Pistachio
Histidine 0.512mg 0.641mg Cranberry bean raw
Saturated Fat 5.907g 0.316g Cranberry bean raw
Monounsaturated Fat 23.257g 0.106g Pistachio
Polyunsaturated fat 14.38g 0.527g 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 Cranberry 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
125%
Pistachio
117%
Cranberry bean raw

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 5.591g)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Cranberry bean raw
Cranberry 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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.