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

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What are the differences between Pistachio and Lupin Bean Raw?

  • Pistachio is higher in Vitamin B6, Copper, Vitamin B1, and Phosphorus, yet Lupin Bean Raw is higher in Folate, Manganese, Fiber, Zinc, and Magnesium.
  • Pistachio's daily need coverage for Vitamin B6 is 103% more.
  • Pistachio has 5 times more Saturated Fat than Lupin Bean Raw. While Pistachio has 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

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.
Contains more Phosphorus +11.4%
Contains less Sodium -93.3%
Contains more Copper +27.2%
Contains more Calcium +67.6%
Contains more Iron +11.2%
Contains more Magnesium +63.6%
Contains more Zinc +115.9%
Contains more Manganese +98.5%
Contains more Selenium +17.1%
Equal in Potassium - 1013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Contains more Phosphorus +11.4%
Contains less Sodium -93.3%
Contains more Copper +27.2%
Contains more Calcium +67.6%
Contains more Iron +11.2%
Contains more Magnesium +63.6%
Contains more Zinc +115.9%
Contains more Manganese +98.5%
Contains more Selenium +17.1%
Equal in Potassium - 1013

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +376.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +44.2%
Contains more Folate +596.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +16.7%
Contains more Vitamin B1 +35.9%
Contains more Vitamin B6 +376.2%
Contains more Vitamin B2 +37.5%
Contains more Vitamin B3 +68.5%
Contains more Vitamin B5 +44.2%
Contains more Folate +596.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +365.3%
Contains more Protein +79.4%
Contains more Carbs +48.6%
Contains more Water +138.9%
Contains more Other +10.1%
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 Fats +365.3%
Contains more Protein +79.4%
Contains more Carbs +48.6%
Contains more Water +138.9%
Contains more Other +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +490.3%
Contains more Polyunsaturated fat +489.6%
Contains less Saturated Fat -80.4%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +490.3%
Contains more Polyunsaturated fat +489.6%
Contains less Saturated Fat -80.4%

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 Raw
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Lupin Bean Raw Opinion
Net carbs 16.57g 21.47g Lupin Bean Raw
Protein 20.16g 36.17g Lupin Bean Raw
Fats 45.32g 9.74g Pistachio
Carbs 27.17g 40.37g Lupin Bean Raw
Calories 560kcal 371kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Lupin Bean Raw
Fiber 10.6g 18.9g Lupin Bean Raw
Calcium 105mg 176mg Lupin Bean Raw
Iron 3.92mg 4.36mg Lupin Bean Raw
Magnesium 121mg 198mg Lupin Bean Raw
Phosphorus 490mg 440mg Pistachio
Potassium 1025mg 1013mg Pistachio
Sodium 1mg 15mg Pistachio
Zinc 2.2mg 4.75mg Lupin Bean Raw
Copper 1.3mg 1.022mg Pistachio
Manganese 1.2mg 2.382mg Lupin Bean Raw
Selenium 7µg 8.2µg Lupin Bean Raw
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 4.8mg Pistachio
Vitamin B1 0.87mg 0.64mg Pistachio
Vitamin B2 0.16mg 0.22mg Lupin Bean Raw
Vitamin B3 1.3mg 2.19mg Lupin Bean Raw
Vitamin B5 0.52mg 0.75mg Lupin Bean Raw
Vitamin B6 1.7mg 0.357mg Pistachio
Folate 51µg 355µg Lupin Bean Raw
Tryptophan 0.251mg 0.289mg Lupin Bean Raw
Threonine 0.684mg 1.331mg Lupin Bean Raw
Isoleucine 0.917mg 1.615mg Lupin Bean Raw
Leucine 1.604mg 2.743mg Lupin Bean Raw
Lysine 1.138mg 1.933mg Lupin Bean Raw
Methionine 0.36mg 0.255mg Pistachio
Phenylalanine 1.092mg 1.435mg Lupin Bean Raw
Valine 1.249mg 1.51mg Lupin Bean Raw
Histidine 0.512mg 1.03mg Lupin Bean Raw
Saturated Fat 5.907g 1.156g Lupin Bean Raw
Monounsaturated Fat 23.257g 3.94g Pistachio
Polyunsaturated fat 14.38g 2.439g 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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
65%
Pistachio
51%
Lupin Bean Raw
Minerals Daily Need Coverage Score
125%
Pistachio
146%
Lupin Bean Raw

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 4.751g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 28)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.3)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.