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  6. Pistachio vs. Lupin Bean

Pistachio vs. Lupin Bean — In-Depth Nutrition Comparison

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How are Pistachio and Lupin Bean different?

  • Pistachio is higher than Lupin Bean in Vitamin B6, Copper, Vitamin B1, Phosphorus, Iron, Fiber, Potassium, Manganese, and Magnesium.
  • Pistachio covers your daily need of Vitamin B6 130% more than Lupin Bean.
  • Pistachio contains 17 times more Saturated Fat than Lupin Bean. Pistachio contains 5.907g of Saturated Fat, while Lupin Bean contains 0.346g.

Nuts, pistachio nuts, raw and Lupins, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Pistachio vs Lupin Bean 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.
Pistachio
Pistachio
10
:
0
Lupin Bean
Lupin Bean
Contains more Calcium +105.9%
Contains more Iron +226.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +282.8%
Contains more Potassium +318.4%
Contains less Sodium -75%
Contains more Zinc +59.4%
Contains more Copper +462.8%
Contains more Manganese +77.5%
Contains more Selenium +169.2%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Lupin Bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Calcium +105.9%
Contains more Iron +226.7%
Contains more Magnesium +124.1%
Contains more Phosphorus +282.8%
Contains more Potassium +318.4%
Contains less Sodium -75%
Contains more Zinc +59.4%
Contains more Copper +462.8%
Contains more Manganese +77.5%
Contains more Selenium +169.2%

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.
Pistachio
Pistachio
8
:
1
Lupin Bean
Lupin Bean
Contains more Vitamin A +7271.4%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +176.6%
Contains more Vitamin B6 +18788.9%
Contains more Folate +15.7%
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Lupin Bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +7271.4%
Contains more Vitamin C +409.1%
Contains more Vitamin B1 +549.3%
Contains more Vitamin B2 +201.9%
Contains more Vitamin B3 +162.6%
Contains more Vitamin B5 +176.6%
Contains more Vitamin B6 +18788.9%
Contains more Folate +15.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
4
:
1
Lupin Bean
Lupin Bean
Contains more Protein +29.5%
Contains more Fats +1452.1%
Contains more Carbs +175%
Contains more Other +441.8%
Contains more Water +1526.5%
Pistachio
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
Lupin Bean
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Protein +29.5%
Contains more Fats +1452.1%
Contains more Carbs +175%
Contains more Other +441.8%
Contains more Water +1526.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Lupin Bean
Lupin Bean
Contains more Monounsaturated Fat +1870.9%
Contains more Polyunsaturated fat +1869.9%
Contains less Saturated Fat -94.1%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Lupin Bean
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains more Monounsaturated Fat +1870.9%
Contains more Polyunsaturated fat +1869.9%
Contains less Saturated Fat -94.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Lupin Bean
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Lupin Bean Opinion
Net carbs 16.57g 7.08g Pistachio
Protein 20.16g 15.57g Pistachio
Fats 45.32g 2.92g Pistachio
Carbs 27.17g 9.88g Pistachio
Calories 560kcal 119kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Lupin Bean
Fiber 10.6g 2.8g Pistachio
Calcium 105mg 51mg Pistachio
Iron 3.92mg 1.2mg Pistachio
Magnesium 121mg 54mg Pistachio
Phosphorus 490mg 128mg Pistachio
Potassium 1025mg 245mg Pistachio
Sodium 1mg 4mg Pistachio
Zinc 2.2mg 1.38mg Pistachio
Copper 1.3mg 0.231mg Pistachio
Manganese 1.2mg 0.676mg Pistachio
Selenium 7µg 2.6µg Pistachio
Vitamin A 516IU 7IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 1.1mg Pistachio
Vitamin B1 0.87mg 0.134mg Pistachio
Vitamin B2 0.16mg 0.053mg Pistachio
Vitamin B3 1.3mg 0.495mg Pistachio
Vitamin B5 0.52mg 0.188mg Pistachio
Vitamin B6 1.7mg 0.009mg Pistachio
Folate 51µg 59µg Lupin Bean
Tryptophan 0.251mg 0.125mg Pistachio
Threonine 0.684mg 0.573mg Pistachio
Isoleucine 0.917mg 0.695mg Pistachio
Leucine 1.604mg 1.181mg Pistachio
Lysine 1.138mg 0.832mg Pistachio
Methionine 0.36mg 0.11mg Pistachio
Phenylalanine 1.092mg 0.618mg Pistachio
Valine 1.249mg 0.65mg Pistachio
Histidine 0.512mg 0.443mg Pistachio
Saturated Fat 5.907g 0.346g Lupin Bean
Monounsaturated Fat 23.257g 1.18g Pistachio
Polyunsaturated fat 14.38g 0.73g 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 Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
71%
Pistachio
10%
Lupin Bean
Minerals Daily Need Coverage Score
125%
Pistachio
39%
Lupin Bean

Comparison summary

Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 5.561g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 28)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.