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Winged bean vs. Pistachio — In-Depth Nutrition Comparison

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Significant differences between Winged bean and Pistachio

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

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

Infographic

Winged bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 +404.2%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +74.9%
Contains more IronIron +96%
Contains more ZincZinc +58.3%
Contains more PhosphorusPhosphorus +988.9%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +125.6%
Contains more SeleniumSelenium +900%
~equal in Copper ~1.3mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +26.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +129.6%
Contains more Vitamin B5Vitamin B5 +348.3%
Contains more Vitamin B6Vitamin B6 +2166.7%
Contains more FolateFolate +168.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 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 WaterWater +1213.5%
Contains more ProteinProtein +73.8%
Contains more FatsFats +4935.6%
Contains more OtherOther +49%
~equal in Carbs ~27.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 37% 28%
Saturated Fat: Sat. Fat 0.222 g
Monounsaturated Fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 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 -96.2%
Contains more Mono. FatMonounsaturated Fat +9838.9%
Contains more Poly. FatPolyunsaturated fat +8164.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Winged bean Pistachio
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 Winged bean Pistachio Opinion
Calories 148kcal 560kcal Pistachio
Protein 11.6g 20.16g Pistachio
Fats 0.9g 45.32g Pistachio
Vitamin C 0mg 5.6mg Pistachio
Net carbs 28.1g 16.57g Winged bean
Carbs 28.1g 27.17g Winged bean
Magnesium 24mg 121mg Pistachio
Calcium 30mg 105mg Pistachio
Potassium 586mg 1025mg Pistachio
Iron 2mg 3.92mg Pistachio
Sugar 7.66g Winged bean
Fiber 10.6g Pistachio
Copper 1.386mg 1.3mg Winged bean
Zinc 1.39mg 2.2mg Pistachio
Starch 1.67g Pistachio
Phosphorus 45mg 490mg Pistachio
Sodium 35mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 0.532mg 1.2mg Pistachio
Selenium 0.7µg 7µg Pistachio
Vitamin B1 0.379mg 0.87mg Pistachio
Vitamin B2 0.149mg 0.16mg Pistachio
Vitamin B3 1.64mg 1.3mg Winged bean
Vitamin B5 0.116mg 0.52mg Pistachio
Vitamin B6 0.075mg 1.7mg Pistachio
Folate 19µg 51µg Pistachio
Saturated Fat 0.222g 5.907g Winged bean
Monounsaturated Fat 0.234g 23.257g Pistachio
Polyunsaturated fat 0.174g 14.38g Pistachio
Tryptophan 0.252mg 0.251mg Winged bean
Threonine 0.451mg 0.684mg Pistachio
Isoleucine 0.425mg 0.917mg Pistachio
Leucine 0.64mg 1.604mg Pistachio
Lysine 0.592mg 1.138mg Pistachio
Methionine 0.143mg 0.36mg Pistachio
Phenylalanine 0.451mg 1.092mg Pistachio
Valine 0.599mg 1.249mg Pistachio
Histidine 0.241mg 0.512mg Pistachio
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Winged bean
65%
Pistachio
Minerals Daily Need Coverage Score
75%
Winged bean
125%
Pistachio

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.