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  6. Pistachio vs. Winged bean

Pistachio vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between pistachios and winged bean

  • The amount of vitamin B6, fats, phosphorus, vitamin B1, manganese, iron, magnesium, protein, and potassium in pistachios is higher than in winged bean.
  • Pistachios cover your daily vitamin B6 needs 125% more than winged bean.
  • Winged bean has 50 times less fats than pistachios. Pistachios have 45.32g of fats, while winged bean has 0.9g.
  • Winged bean contains less saturated fat.

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

Infographic

Pistachio vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
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 ~1.386mg

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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin B3Vitamin B3 +26.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pistachio Winged bean DV% diff.
Vitamin B6 1.7mg 0.075mg 125%
Polyunsaturated fat 14.38g 0.174g 95%
Omega-6 (Linoleic acid) 14.091g 83%
Fats 45.32g 0.9g 68%
Phosphorus 490mg 45mg 64%
Monounsaturated fat 23.257g 0.234g 58%
Fiber 10.6g 42%
Vitamin B1 0.87mg 0.379mg 41%
Manganese 1.2mg 0.532mg 29%
Saturated fat 5.907g 0.222g 26%
Iron 3.92mg 2mg 24%
Magnesium 121mg 24mg 23%
Calories 560kcal 148kcal 21%
Vitamin E 2.86mg 19%
Protein 20.16g 11.6g 17%
Potassium 1025mg 586mg 13%
Selenium 7µg 0.7µg 11%
Copper 1.3mg 1.386mg 10%
Calcium 105mg 30mg 8%
Vitamin B5 0.52mg 0.116mg 8%
Folate 51µg 19µg 8%
Zinc 2.2mg 1.39mg 7%
Vitamin C 5.6mg 0mg 6%
Vitamin A 26µg 0µg 3%
Vitamin B3 1.3mg 1.64mg 2%
Starch 1.67g 1%
Sodium 1mg 35mg 1%
Vitamin B2 0.16mg 0.149mg 1%
Protein per 100 calories 3.6g 7.8g N/A
Calories per 10 g protein 278kcal 128kcal N/A
Weight per 100 calories 18g 68g N/A
Unsaturated / Saturated Fat ratio 6.4 1.8 N/A
Net carbs 16.57g 28.1g N/A
Carbs 27.17g 28.1g 0%
Sugar 7.66g N/A
Tryptophan 0.251mg 0.252mg 0%
Threonine 0.684mg 0.451mg 0%
Isoleucine 0.917mg 0.425mg 0%
Leucine 1.604mg 0.64mg 0%
Lysine 1.138mg 0.592mg 0%
Methionine 0.36mg 0.143mg 0%
Phenylalanine 1.092mg 0.451mg 0%
Valine 1.249mg 0.599mg 0%
Histidine 0.512mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +73.8%
Contains more FatsFats +4935.6%
Contains more WaterWater +1213.5%
~equal in Carbs ~28.1g

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +9838.9%
Contains more Poly. FatPolyunsaturated fat +8164.4%
Contains less Sat. FatSaturated fat -96.2%

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