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  6. Pistachio vs. Cranberry bean raw

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

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Significant differences between pistachios and cranberry bean raw

  • Pistachios have more vitamin B6, fats, copper, phosphorus, and manganese; however, cranberry bean raw is richer in folate, fiber, iron, and zinc.
  • Cranberry bean raw covers your daily folate needs 138% more than pistachios.
  • Cranberry bean raw has 37 times less fats than pistachios. Pistachios have 45.32g of fats, while cranberry bean raw has 1.23g.
  • Cranberry bean raw contains less saturated fat.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more CopperCopper +63.7%
Contains more PhosphorusPhosphorus +31.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +30.4%
Contains more MagnesiumMagnesium +28.9%
Contains more CalciumCalcium +21%
Contains more PotassiumPotassium +30%
Contains more IronIron +27.6%
Contains more ZincZinc +65%
Contains more SeleniumSelenium +81.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +16.5%
Contains more Vitamin B6Vitamin B6 +450.2%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +11.9%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more FolateFolate +1084.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Cranberry bean raw DV% diff.
Folate 51µg 604µg 138%
Vitamin B6 1.7mg 0.309mg 107%
Polyunsaturated fat 14.38g 0.527g 92%
Omega-6 (Linoleic acid) 14.091g 83%
Fats 45.32g 1.23g 68%
Monounsaturated fat 23.257g 0.106g 58%
Fiber 10.6g 24.7g 56%
Copper 1.3mg 0.794mg 56%
Saturated fat 5.907g 0.316g 25%
Vitamin E 2.86mg 19%
Phosphorus 490mg 372mg 17%
Iron 3.92mg 5mg 14%
Zinc 2.2mg 3.63mg 13%
Manganese 1.2mg 0.92mg 12%
Calories 560kcal 335kcal 11%
Carbs 27.17g 60.05g 11%
Selenium 7µg 12.7µg 10%
Vitamin B1 0.87mg 0.747mg 10%
Potassium 1025mg 1332mg 9%
Magnesium 121mg 156mg 8%
Protein 20.16g 23.03g 6%
Vitamin C 5.6mg 0mg 6%
Vitamin B5 0.52mg 0.748mg 5%
Vitamin B2 0.16mg 0.213mg 4%
Vitamin A 26µg 0µg 3%
Calcium 105mg 127mg 2%
Starch 1.67g 1%
Vitamin B3 1.3mg 1.455mg 1%
Protein per 100 calories 3.6g 6.9g N/A
Calories per 10 g protein 278kcal 145kcal N/A
Weight per 100 calories 18g 30g N/A
Unsaturated / Saturated Fat ratio 6.4 2 N/A
Net carbs 16.57g 35.35g N/A
Sugar 7.66g N/A
Sodium 1mg 6mg 0%
Tryptophan 0.251mg 0.273mg 0%
Threonine 0.684mg 0.969mg 0%
Isoleucine 0.917mg 1.017mg 0%
Leucine 1.604mg 1.838mg 0%
Lysine 1.138mg 1.58mg 0%
Methionine 0.36mg 0.346mg 0%
Phenylalanine 1.092mg 1.245mg 0%
Valine 1.249mg 1.205mg 0%
Histidine 0.512mg 0.641mg 0%
Fructose 0.24g 0%

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
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 FatsFats +3584.6%
Contains more ProteinProtein +14.2%
Contains more CarbsCarbs +121%
Contains more WaterWater +183.5%

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +21840.6%
Contains more Poly. FatPolyunsaturated fat +2628.7%
Contains less Sat. FatSaturated fat -94.7%

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.