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  6. Pistachio vs. Winged bean

Pistachio vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between Pistachio and Winged bean

  • Pistachio has more Vitamin B6, Phosphorus, Vitamin B1, Manganese, Iron, Magnesium, Potassium, and Selenium, however, Winged bean is richer in Copper.
  • Pistachio covers your daily Vitamin B6 needs 125% more than Winged bean.
  • Winged bean has 27 times less Saturated Fat than Pistachio. Pistachio has 5.907g of Saturated Fat, while Winged bean has 0.222g.

Specific food types used in this comparison are Nuts, pistachio nuts, raw and Winged bean tuber, raw.

Infographic

Pistachio vs Winged 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
9
:
1
Winged bean
Winged bean
Contains more Calcium +250%
Contains more Iron +96%
Contains more Magnesium +404.2%
Contains more Phosphorus +988.9%
Contains more Potassium +74.9%
Contains less Sodium -97.1%
Contains more Zinc +58.3%
Contains more Manganese +125.6%
Contains more Selenium +900%
Equal in Copper - 1.386
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +250%
Contains more Iron +96%
Contains more Magnesium +404.2%
Contains more Phosphorus +988.9%
Contains more Potassium +74.9%
Contains less Sodium -97.1%
Contains more Zinc +58.3%
Contains more Manganese +125.6%
Contains more Selenium +900%
Equal in Copper - 1.386

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
Winged bean
Winged bean
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.6%
Contains more Vitamin B5 +348.3%
Contains more Vitamin B6 +2166.7%
Contains more Folate +168.4%
Contains more Vitamin B3 +26.2%
Equal in Vitamin B2 - 0.149
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%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +129.6%
Contains more Vitamin B5 +348.3%
Contains more Vitamin B6 +2166.7%
Contains more Folate +168.4%
Contains more Vitamin B3 +26.2%
Equal in Vitamin B2 - 0.149

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
3
:
2
Winged bean
Winged bean
Contains more Protein +73.8%
Contains more Fats +4935.6%
Contains more Other +49%
Contains more Water +1213.5%
Equal in Carbs - 28.1
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +73.8%
Contains more Fats +4935.6%
Contains more Other +49%
Contains more Water +1213.5%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +9838.9%
Contains more Polyunsaturated fat +8164.4%
Contains less Saturated Fat -96.2%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +9838.9%
Contains more Polyunsaturated fat +8164.4%
Contains less Saturated Fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Winged bean Opinion
Net carbs 16.57g 28.1g Winged bean
Protein 20.16g 11.6g Pistachio
Fats 45.32g 0.9g Pistachio
Carbs 27.17g 28.1g Winged bean
Calories 560kcal 148kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Winged bean
Fiber 10.6g Pistachio
Calcium 105mg 30mg Pistachio
Iron 3.92mg 2mg Pistachio
Magnesium 121mg 24mg Pistachio
Phosphorus 490mg 45mg Pistachio
Potassium 1025mg 586mg Pistachio
Sodium 1mg 35mg Pistachio
Zinc 2.2mg 1.39mg Pistachio
Copper 1.3mg 1.386mg Winged bean
Manganese 1.2mg 0.532mg Pistachio
Selenium 7µg 0.7µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.379mg Pistachio
Vitamin B2 0.16mg 0.149mg Pistachio
Vitamin B3 1.3mg 1.64mg Winged bean
Vitamin B5 0.52mg 0.116mg Pistachio
Vitamin B6 1.7mg 0.075mg Pistachio
Folate 51µg 19µg Pistachio
Tryptophan 0.251mg 0.252mg Winged bean
Threonine 0.684mg 0.451mg Pistachio
Isoleucine 0.917mg 0.425mg Pistachio
Leucine 1.604mg 0.64mg Pistachio
Lysine 1.138mg 0.592mg Pistachio
Methionine 0.36mg 0.143mg Pistachio
Phenylalanine 1.092mg 0.451mg Pistachio
Valine 1.249mg 0.599mg Pistachio
Histidine 0.512mg 0.241mg Pistachio
Saturated Fat 5.907g 0.222g Winged bean
Monounsaturated Fat 23.257g 0.234g Pistachio
Polyunsaturated fat 14.38g 0.174g 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 Winged bean
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
71%
Pistachio
17%
Winged bean
Minerals Daily Need Coverage Score
125%
Pistachio
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 5.685g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.1)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.