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  6. Pistachio vs. Yardlong bean (Asparagus bean) raw

Pistachio vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Significant differences between pistachios and yardlong bean (Asparagus bean) raw

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, potassium, magnesium, and zinc in pistachios is higher than in yardlong bean (Asparagus bean) raw.
  • Pistachios cover your daily copper needs 139% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 71 times less vitamin B6 than pistachios. Pistachios have 1.7mg of vitamin B6, while yardlong bean (Asparagus bean) raw has 0.024mg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of pistachios is 28.

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

Infographic

Pistachio vs Yardlong bean (Asparagus 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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +110%
Contains more PotassiumPotassium +327.1%
Contains more IronIron +734%
Contains more CopperCopper +2608.3%
Contains more ZincZinc +494.6%
Contains more PhosphorusPhosphorus +730.5%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +485.4%
Contains more SeleniumSelenium +366.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +713.1%
Contains more Vitamin B2Vitamin B2 +45.5%
Contains more Vitamin B3Vitamin B3 +217.1%
Contains more Vitamin B5Vitamin B5 +845.5%
Contains more Vitamin B6Vitamin B6 +6983.3%
Contains more Vitamin CVitamin C +235.7%
Contains more Vitamin AVitamin A +65.4%
Contains more FolateFolate +21.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pistachio Yardlong bean (Asparagus bean) raw DV% diff.
Copper 1.3mg 0.048mg 139%
Vitamin B6 1.7mg 0.024mg 129%
Polyunsaturated fat 14.38g 0.169g 95%
Fats 45.32g 0.4g 69%
Vitamin B1 0.87mg 0.107mg 64%
Phosphorus 490mg 59mg 62%
Monounsaturated fat 23.257g 0.036g 58%
Manganese 1.2mg 0.205mg 43%
Iron 3.92mg 0.47mg 43%
Fiber 10.6g 42%
Protein 20.16g 2.8g 35%
Saturated fat 5.907g 0.105g 26%
Calories 560kcal 47kcal 26%
Potassium 1025mg 240mg 23%
Vitamin E 2.86mg 19%
Magnesium 121mg 44mg 18%
Zinc 2.2mg 0.37mg 17%
Vitamin C 5.6mg 18.8mg 15%
Selenium 7µg 1.5µg 10%
Vitamin B5 0.52mg 0.055mg 9%
Vitamin B3 1.3mg 0.41mg 6%
Calcium 105mg 50mg 6%
Carbs 27.17g 8.35g 6%
Vitamin B2 0.16mg 0.11mg 4%
Folate 51µg 62µg 3%
Vitamin A 26µg 43µg 2%
Starch 1.67g 1%
Net carbs 16.57g 8.35g N/A
Sugar 7.66g N/A
Sodium 1mg 4mg 0%
Tryptophan 0.251mg 0.032mg 0%
Threonine 0.684mg 0.104mg 0%
Isoleucine 0.917mg 0.15mg 0%
Leucine 1.604mg 0.2mg 0%
Lysine 1.138mg 0.184mg 0%
Methionine 0.36mg 0.04mg 0%
Phenylalanine 1.092mg 0.154mg 0%
Valine 1.249mg 0.162mg 0%
Histidine 0.512mg 0.09mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +620%
Contains more FatsFats +11230%
Contains more CarbsCarbs +225.4%
Contains more OtherOther +396.7%
Contains more WaterWater +1910.3%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +64502.8%
Contains more Poly. FatPolyunsaturated fat +8408.9%
Contains less Sat. FatSaturated fat -98.2%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.