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Soybean raw vs. Pistachio — In-Depth Nutrition Comparison

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How are Soybean raw and Pistachio different?

  • Soybean raw is higher in Iron, Folate, Manganese, Vitamin B2, Copper, Magnesium, Phosphorus, Zinc, and Potassium, however, Pistachio is richer in Vitamin B6.
  • Daily need coverage for Iron from Soybean raw is 147% higher.
  • Soybean raw contains 7 times more Folate than Pistachio. While Soybean raw contains 375µg of Folate, Pistachio contains only 51µg.

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

Infographic

Soybean raw vs Pistachio 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 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%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
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%
Contains less Sodium -50%

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 B2 +443.8%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +52.5%
Contains more Folate +635.3%
Contains more Vitamin A +2245.5%
Contains more Vitamin E +236.5%
Contains more Vitamin B6 +350.9%
Equal in Vitamin C - 5.6
Equal in Vitamin B1 - 0.87
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%
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%
Contains more Vitamin B2 +443.8%
Contains more Vitamin B3 +24.8%
Contains more Vitamin B5 +52.5%
Contains more Folate +635.3%
Contains more Vitamin A +2245.5%
Contains more Vitamin E +236.5%
Contains more Vitamin B6 +350.9%
Equal in Vitamin C - 5.6
Equal in Vitamin B1 - 0.87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +81%
Contains more Carbs +11%
Contains more Water +95.4%
Contains more Other +63.4%
Contains more Fats +127.3%
Equal in Carbs - 27.17
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
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
Contains more Protein +81%
Contains more Carbs +11%
Contains more Water +95.4%
Contains more Other +63.4%
Contains more Fats +127.3%
Equal in Carbs - 27.17

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean raw Pistachio
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 Soybean raw Pistachio Opinion
Net carbs 20.86g 16.57g Soybean raw
Protein 36.49g 20.16g Soybean raw
Fats 19.94g 45.32g Pistachio
Carbs 30.16g 27.17g Soybean raw
Calories 446kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.33g 7.66g Soybean raw
Fiber 9.3g 10.6g Pistachio
Calcium 277mg 105mg Soybean raw
Iron 15.7mg 3.92mg Soybean raw
Magnesium 280mg 121mg Soybean raw
Phosphorus 704mg 490mg Soybean raw
Potassium 1797mg 1025mg Soybean raw
Sodium 2mg 1mg Pistachio
Zinc 4.89mg 2.2mg Soybean raw
Copper 1.658mg 1.3mg Soybean raw
Manganese 2.517mg 1.2mg Soybean raw
Selenium 17.8µg 7µg Soybean raw
Vitamin A 22IU 516IU Pistachio
Vitamin A RAE 1µg 26µg Pistachio
Vitamin E 0.85mg 2.86mg Pistachio
Vitamin C 6mg 5.6mg Soybean raw
Vitamin B1 0.874mg 0.87mg Soybean raw
Vitamin B2 0.87mg 0.16mg Soybean raw
Vitamin B3 1.623mg 1.3mg Soybean raw
Vitamin B5 0.793mg 0.52mg Soybean raw
Vitamin B6 0.377mg 1.7mg Pistachio
Folate 375µg 51µg Soybean raw
Choline 115.9mg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.251mg Soybean raw
Threonine 1.766mg 0.684mg Soybean raw
Isoleucine 1.971mg 0.917mg Soybean raw
Leucine 3.309mg 1.604mg Soybean raw
Lysine 2.706mg 1.138mg Soybean raw
Methionine 0.547mg 0.36mg Soybean raw
Phenylalanine 2.122mg 1.092mg Soybean raw
Valine 2.029mg 1.249mg Soybean raw
Histidine 1.097mg 0.512mg Soybean raw
Saturated Fat 2.884g 5.907g Soybean raw
Monounsaturated Fat 4.404g 23.257g Pistachio
Polyunsaturated fat 11.255g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pistachio
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
83%
Soybean raw
65%
Pistachio
Minerals Daily Need Coverage Score
244%
Soybean raw
125%
Pistachio

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.