Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pistachio vs. Soybean raw — In-Depth Nutrition Comparison

Compare

How are Pistachio and Soybean raw different?

  • Pistachio is higher in Vitamin B6, however, Soybean raw is richer in Iron, Folate, Manganese, Vitamin B2, Copper, Magnesium, Phosphorus, Zinc, and Potassium.
  • Daily need coverage for Iron from Soybean raw is 147% higher.
  • Pistachio contains 5 times more Vitamin B6 than Soybean raw. While Pistachio contains 1.7mg of Vitamin B6, Soybean raw contains only 0.377mg.

Nuts, pistachio nuts, raw and Soybeans, mature seeds, raw are the varieties used in this article.

Infographic

Pistachio vs Soybean 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 less Sodium -50%
Contains more Calcium +163.8%
Contains more Iron +300.5%
Contains more Magnesium +131.4%
Contains more Phosphorus +43.7%
Contains more Potassium +75.3%
Contains more Zinc +122.3%
Contains more Copper +27.5%
Contains more Manganese +109.8%
Contains more Selenium +154.3%
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 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains less Sodium -50%
Contains more Calcium +163.8%
Contains more Iron +300.5%
Contains more Magnesium +131.4%
Contains more Phosphorus +43.7%
Contains more Potassium +75.3%
Contains more Zinc +122.3%
Contains more Copper +27.5%
Contains more Manganese +109.8%
Contains more Selenium +154.3%

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 +2245.5%
Contains more Vitamin E +236.5%
Contains more Vitamin B6 +350.9%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +52.5%
Contains more Folate +635.3%
Equal in Vitamin C - 6
Equal in Vitamin B1 - 0.874
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 64% 118%
Contains more Vitamin A +2245.5%
Contains more Vitamin E +236.5%
Contains more Vitamin B6 +350.9%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +52.5%
Contains more Folate +635.3%
Equal in Vitamin C - 6
Equal in Vitamin B1 - 0.874

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +127.3%
Contains more Protein +81%
Contains more Carbs +11%
Contains more Water +95.4%
Contains more Other +63.4%
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% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +127.3%
Contains more Protein +81%
Contains more Carbs +11%
Contains more Water +95.4%
Contains more Other +63.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +428.1%
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -51.2%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +428.1%
Contains more Polyunsaturated fat +27.8%
Contains less Saturated Fat -51.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Soybean raw Opinion
Net carbs 16.57g 20.86g Soybean raw
Protein 20.16g 36.49g Soybean raw
Fats 45.32g 19.94g Pistachio
Carbs 27.17g 30.16g Soybean raw
Calories 560kcal 446kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 7.33g Soybean raw
Fiber 10.6g 9.3g Pistachio
Calcium 105mg 277mg Soybean raw
Iron 3.92mg 15.7mg Soybean raw
Magnesium 121mg 280mg Soybean raw
Phosphorus 490mg 704mg Soybean raw
Potassium 1025mg 1797mg Soybean raw
Sodium 1mg 2mg Pistachio
Zinc 2.2mg 4.89mg Soybean raw
Copper 1.3mg 1.658mg Soybean raw
Manganese 1.2mg 2.517mg Soybean raw
Selenium 7µg 17.8µg Soybean raw
Vitamin A 516IU 22IU Pistachio
Vitamin A RAE 26µg 1µg Pistachio
Vitamin E 2.86mg 0.85mg Pistachio
Vitamin C 5.6mg 6mg Soybean raw
Vitamin B1 0.87mg 0.874mg Soybean raw
Vitamin B2 0.16mg 0.87mg Soybean raw
Vitamin B3 1.3mg 1.623mg Soybean raw
Vitamin B5 0.52mg 0.793mg Soybean raw
Vitamin B6 1.7mg 0.377mg Pistachio
Folate 51µg 375µg Soybean raw
Choline 115.9mg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.251mg 0.591mg Soybean raw
Threonine 0.684mg 1.766mg Soybean raw
Isoleucine 0.917mg 1.971mg Soybean raw
Leucine 1.604mg 3.309mg Soybean raw
Lysine 1.138mg 2.706mg Soybean raw
Methionine 0.36mg 0.547mg Soybean raw
Phenylalanine 1.092mg 2.122mg Soybean raw
Valine 1.249mg 2.029mg Soybean raw
Histidine 0.512mg 1.097mg Soybean raw
Saturated Fat 5.907g 2.884g Soybean raw
Monounsaturated Fat 23.257g 4.404g Pistachio
Polyunsaturated fat 14.38g 11.255g 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 Soybean 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
83%
Soybean raw
Minerals Daily Need Coverage Score
125%
Pistachio
244%
Soybean raw

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 0.33g)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 3.023g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 1mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.8)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.