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  6. Pistachio vs. Black gram

Pistachio vs. Black gram — In-Depth Nutrition Comparison

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The main differences between pistachios and black gram

  • Pistachios have more vitamin B6, vitamin B1, copper, and phosphorus; however, black gram has more iron, folate, magnesium, fiber, and manganese.
  • Daily need coverage for vitamin B6 for pistachios is 109% higher.
  • Black gram has 52 times less saturated fat than pistachios. Pistachios have 5.907g of saturated fat, while black gram has 0.114g.
  • Black gram has a higher glycemic index than pistachios.

Food types used in this article are Nuts, pistachio nuts, raw and Mungo beans, mature seeds, raw.

Infographic

Pistachio vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CopperCopper +32.5%
Contains more PhosphorusPhosphorus +29.3%
Contains less SodiumSodium -97.4%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +31.4%
Contains more IronIron +93.1%
Contains more ZincZinc +52.3%
Contains more ManganeseManganese +27.3%
Contains more SeleniumSelenium +17.1%
~equal in Potassium ~983mg

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +218.7%
Contains more Vitamin B6Vitamin B6 +505%
Contains more Vitamin B2Vitamin B2 +58.8%
Contains more Vitamin B3Vitamin B3 +11.3%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more FolateFolate +323.5%
~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 Black gram DV% diff.
Vitamin B6 1.7mg 0.281mg 109%
Polyunsaturated fat 14.38g 1.071g 89%
Fats 45.32g 1.64g 67%
Monounsaturated fat 23.257g 0.085g 58%
Vitamin B1 0.87mg 0.273mg 50%
Iron 3.92mg 7.57mg 46%
Folate 51µg 216µg 41%
Magnesium 121mg 267mg 35%
Copper 1.3mg 0.981mg 35%
Fiber 10.6g 18.3g 31%
Saturated fat 5.907g 0.114g 26%
Vitamin E 2.86mg 19%
Phosphorus 490mg 379mg 16%
Manganese 1.2mg 1.527mg 14%
Calories 560kcal 341kcal 11%
Carbs 27.17g 58.99g 11%
Zinc 2.2mg 3.35mg 10%
Protein 20.16g 25.21g 10%
Vitamin B5 0.52mg 0.906mg 8%
Vitamin B2 0.16mg 0.254mg 7%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 1µg 3%
Calcium 105mg 138mg 3%
Selenium 7µg 8.2µg 2%
Sodium 1mg 38mg 2%
Vitamin B3 1.3mg 1.447mg 1%
Starch 1.67g 1%
Potassium 1025mg 983mg 1%
Net carbs 16.57g 40.69g N/A
Sugar 7.66g N/A
Tryptophan 0.251mg 0.263mg 0%
Threonine 0.684mg 0.875mg 0%
Isoleucine 0.917mg 1.287mg 0%
Leucine 1.604mg 2.089mg 0%
Lysine 1.138mg 1.674mg 0%
Methionine 0.36mg 0.367mg 0%
Phenylalanine 1.092mg 1.473mg 0%
Valine 1.249mg 1.416mg 0%
Histidine 0.512mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +2663.4%
Contains more ProteinProtein +25%
Contains more CarbsCarbs +117.1%
Contains more WaterWater +147.1%
Contains more OtherOther +12.8%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +27261.2%
Contains more Poly. FatPolyunsaturated fat +1242.7%
Contains less Sat. FatSaturated fat -98.1%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.