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  6. Soybean raw vs. Pistachio

Soybean raw vs. Pistachio — In-Depth Nutrition Comparison

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How are soybean raw and pistachios different?

  • Soybean raw is higher in iron, folate, manganese, vitamin B2, copper, protein, magnesium, and phosphorus; however, pistachios are richer in vitamin B6 and fats.
  • Daily need coverage for iron for soybean raw is 147% higher.
  • Soybean raw contains 7 times more folate than pistachios. While soybean raw contains 375µg of folate, pistachios contain only 51µg.
  • Soybean raw has a lower glycemic index (14) than pistachios (28).

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
Contains more MagnesiumMagnesium +131.4%
Contains more CalciumCalcium +163.8%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +300.5%
Contains more CopperCopper +27.5%
Contains more ZincZinc +122.3%
Contains more PhosphorusPhosphorus +43.7%
Contains more ManganeseManganese +109.8%
Contains more SeleniumSelenium +154.3%
Contains less SodiumSodium -50%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B2Vitamin B2 +443.8%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +635.3%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +236.5%
Contains more Vitamin B6Vitamin B6 +350.9%
~equal in Vitamin C ~5.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.87mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pistachio DV% diff.
Iron 15.7mg 3.92mg 147%
Vitamin B6 0.377mg 1.7mg 102%
Omega-6 (Linoleic acid) 14.091g 83%
Folate 375µg 51µg 81%
Manganese 2.517mg 1.2mg 57%
Vitamin B2 0.87mg 0.16mg 55%
Monounsaturated fat 4.404g 23.257g 47%
Copper 1.658mg 1.3mg 40%
Fats 19.94g 45.32g 39%
Vitamin K 47µg 39%
Magnesium 280mg 121mg 38%
Protein 36.49g 20.16g 33%
Phosphorus 704mg 490mg 31%
Zinc 4.89mg 2.2mg 24%
Potassium 1797mg 1025mg 23%
Choline 115.9mg 21%
Polyunsaturated fat 11.255g 14.38g 21%
Selenium 17.8µg 7µg 20%
Calcium 277mg 105mg 17%
Saturated fat 2.884g 5.907g 14%
Vitamin E 0.85mg 2.86mg 13%
Calories 446kcal 560kcal 6%
Fiber 9.3g 10.6g 5%
Vitamin B5 0.793mg 0.52mg 5%
Vitamin A 1µg 26µg 3%
Vitamin B3 1.623mg 1.3mg 2%
Carbs 30.16g 27.17g 1%
Starch 1.67g 1%
Protein per 100 calories 8.2g 3.6g N/A
Calories per 10 g protein 122kcal 278kcal N/A
Weight per 100 calories 22g 18g N/A
Unsaturated / Saturated Fat ratio 5.4 6.4 N/A
Vitamin C 6mg 5.6mg 0%
Net carbs 20.86g 16.57g N/A
Sugar 7.33g 7.66g N/A
Sodium 2mg 1mg 0%
Vitamin B1 0.874mg 0.87mg 0%
Tryptophan 0.591mg 0.251mg 0%
Threonine 1.766mg 0.684mg 0%
Isoleucine 1.971mg 0.917mg 0%
Leucine 3.309mg 1.604mg 0%
Lysine 2.706mg 1.138mg 0%
Methionine 0.547mg 0.36mg 0%
Phenylalanine 2.122mg 1.092mg 0%
Valine 2.029mg 1.249mg 0%
Histidine 1.097mg 0.512mg 0%
Fructose 0.24g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +81%
Contains more WaterWater +95.4%
Contains more FatsFats +127.3%
~equal in Carbs ~27.17g

Fat Type Comparison

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

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.