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  6. Pistachio vs. Lupin Bean Raw

Pistachio vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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What are the differences between pistachios and lupin Bean Raw?

  • Pistachios are higher in vitamin B6, fats, copper, and vitamin B1, yet lupin Bean Raw is higher in folate, manganese, protein, fiber, and zinc.
  • Pistachios' daily need coverage for vitamin B6 is 103% more.
  • Pistachios have 5 times more saturated fat than lupin Bean Raw. While pistachios have 5.907g of saturated fat, lupin Bean Raw has only 1.156g.

We used Nuts, pistachio nuts, raw and Lupins, mature seeds, raw types in this article.

Infographic

Pistachio vs Lupin 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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more CopperCopper +27.2%
Contains more PhosphorusPhosphorus +11.4%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +63.6%
Contains more CalciumCalcium +67.6%
Contains more IronIron +11.2%
Contains more ZincZinc +115.9%
Contains more ManganeseManganese +98.5%
Contains more SeleniumSelenium +17.1%
~equal in Potassium ~1013mg

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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.9%
Contains more Vitamin B6Vitamin B6 +376.2%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more Vitamin B3Vitamin B3 +68.5%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more FolateFolate +596.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Lupin Bean Raw DV% diff.
Vitamin B6 1.7mg 0.357mg 103%
Omega-6 (Linoleic acid) 14.091g 83%
Polyunsaturated fat 14.38g 2.439g 80%
Folate 51µg 355µg 76%
Fats 45.32g 9.74g 55%
Manganese 1.2mg 2.382mg 51%
Monounsaturated fat 23.257g 3.94g 48%
Fiber 10.6g 18.9g 33%
Protein 20.16g 36.17g 32%
Copper 1.3mg 1.022mg 31%
Zinc 2.2mg 4.75mg 23%
Saturated fat 5.907g 1.156g 22%
Vitamin E 2.86mg 19%
Vitamin B1 0.87mg 0.64mg 19%
Magnesium 121mg 198mg 18%
Calories 560kcal 371kcal 9%
Calcium 105mg 176mg 7%
Phosphorus 490mg 440mg 7%
Iron 3.92mg 4.36mg 6%
Vitamin B3 1.3mg 2.19mg 6%
Vitamin B2 0.16mg 0.22mg 5%
Vitamin B5 0.52mg 0.75mg 5%
Carbs 27.17g 40.37g 4%
Vitamin A 26µg 0µg 3%
Selenium 7µg 8.2µg 2%
Vitamin C 5.6mg 4.8mg 1%
Starch 1.67g 1%
Sodium 1mg 15mg 1%
Protein per 100 calories 3.6g 9.7g N/A
Calories per 10 g protein 278kcal 103kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 6.4 5.5 N/A
Net carbs 16.57g 21.47g N/A
Potassium 1025mg 1013mg 0%
Sugar 7.66g N/A
Tryptophan 0.251mg 0.289mg 0%
Threonine 0.684mg 1.331mg 0%
Isoleucine 0.917mg 1.615mg 0%
Leucine 1.604mg 2.743mg 0%
Lysine 1.138mg 1.933mg 0%
Methionine 0.36mg 0.255mg 0%
Phenylalanine 1.092mg 1.435mg 0%
Valine 1.249mg 1.51mg 0%
Histidine 0.512mg 1.03mg 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
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +365.3%
Contains more ProteinProtein +79.4%
Contains more CarbsCarbs +48.6%
Contains more WaterWater +138.9%

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
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +490.3%
Contains more Poly. FatPolyunsaturated fat +489.6%
Contains less Sat. FatSaturated fat -80.4%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.