Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Pistachio
  5. Compare
  6. Pistachio vs. Soybean raw

Pistachio vs. Soybean raw — In-Depth Nutrition Comparison

Compare

How are pistachios and soybean raw different?

  • Pistachios are higher in vitamin B6 and fats; however, soybean raw is richer in iron, folate, manganese, vitamin B2, copper, protein, magnesium, and phosphorus.
  • Daily need coverage for iron for soybean raw is 147% higher.
  • Pistachios contain 5 times more vitamin B6 than soybean raw. While pistachios contain 1.7mg of vitamin B6, soybean raw contains only 0.377mg.
  • Soybean raw has a lower glycemic index (14) than pistachios (28).

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

Infographic

Pistachio vs Soybean raw 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 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains less SodiumSodium -50%
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%

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 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
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%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +236.5%
Contains more Vitamin B6Vitamin B6 +350.9%
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%
~equal in Vitamin C ~6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.874mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

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
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
Contains more FatsFats +127.3%
Contains more ProteinProtein +81%
Contains more CarbsCarbs +11%
Contains more WaterWater +95.4%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +428.1%
Contains more Poly. FatPolyunsaturated fat +27.8%
Contains less Sat. FatSaturated fat -51.2%

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