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  6. Pistachio vs. Navy bean raw

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

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What are the differences between pistachios and navy bean raw?

  • Pistachios are higher in vitamin B6, copper, phosphorus, vitamin B1, manganese, iron, and potassium, yet navy bean raw is higher in folate and vitamin C.
  • Pistachios' daily need coverage for vitamin B6 is 116% more.
  • Pistachios have 69 times more saturated fat than navy bean raw. While pistachios have 5.907g of saturated fat, navy bean raw has only 0.085g.
  • The glycemic index of pistachios is lower.

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

Infographic

Pistachio vs Navy 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.
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more MagnesiumMagnesium +19.8%
Contains more CalciumCalcium +600%
Contains more PotassiumPotassium +233.9%
Contains more IronIron +103.1%
Contains more CopperCopper +265.2%
Contains more ZincZinc +147.2%
Contains more PhosphorusPhosphorus +390%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +194.1%
Contains more SeleniumSelenium +1066.7%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B6Vitamin B6 +790.1%
Contains more Vitamin CVitamin C +235.7%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more FolateFolate +158.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.22mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Navy bean raw DV% diff.
Vitamin B6 1.7mg 0.191mg 116%
Copper 1.3mg 0.356mg 105%
Polyunsaturated fat 14.38g 0.407g 93%
Fats 45.32g 0.7g 69%
Monounsaturated fat 23.257g 0.052g 58%
Phosphorus 490mg 100mg 56%
Fiber 10.6g 42%
Vitamin B1 0.87mg 0.39mg 40%
Manganese 1.2mg 0.408mg 34%
Protein 20.16g 6.15g 28%
Saturated fat 5.907g 0.085g 26%
Calories 560kcal 67kcal 25%
Iron 3.92mg 1.93mg 25%
Potassium 1025mg 307mg 21%
Folate 51µg 132µg 20%
Vitamin E 2.86mg 19%
Vitamin C 5.6mg 18.8mg 15%
Selenium 7µg 0.6µg 12%
Zinc 2.2mg 0.89mg 12%
Calcium 105mg 15mg 9%
Vitamin B5 0.52mg 0.825mg 6%
Carbs 27.17g 13.05g 5%
Magnesium 121mg 101mg 5%
Vitamin B2 0.16mg 0.215mg 4%
Vitamin A 26µg 0µg 3%
Starch 1.67g 1%
Vitamin B3 1.3mg 1.22mg 1%
Sodium 1mg 13mg 1%
Net carbs 16.57g 13.05g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0.064mg 0%
Threonine 0.684mg 0.258mg 0%
Isoleucine 0.917mg 0.273mg 0%
Leucine 1.604mg 0.442mg 0%
Lysine 1.138mg 0.35mg 0%
Methionine 0.36mg 0.064mg 0%
Phenylalanine 1.092mg 0.31mg 0%
Valine 1.249mg 0.316mg 0%
Histidine 0.512mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +227.8%
Contains more FatsFats +6374.3%
Contains more CarbsCarbs +108.2%
Contains more OtherOther +213.7%
Contains more WaterWater +1711.2%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +44625%
Contains more Poly. FatPolyunsaturated fat +3433.2%
Contains less Sat. FatSaturated fat -98.6%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.