Pistachio vs. Green Bean
Nutrition comparison of Pistachio and Green Bean
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
green bean
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and green bean:
- Both green bean and pistachio are high in dietary fiber and potassium.
- Green bean has 58% less sugar than pistachio.
- Green bean has signficantly less carbohydrates than pistachio.
- Green bean is a great source of Vitamin C.
- Pistachio has more thiamin, riboflavin and Vitamin B6.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and green bean has 95% less calories than pistachio - green bean has 31 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is lighter in protein, much lighter in carbs and much heavier in fat compared to green bean per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Green Bean | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 19% | 76% |
| Fat | 68% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Green bean has signficantly less carbohydrates than pistachio - green bean has 7g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both green bean and pistachio are high in dietary fiber. Pistachio has 281% more dietary fiber than green bean - green bean has 2.7g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Green bean has 58% less sugar than pistachio - green bean has 3.3g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 10 times more protein than green bean - green bean has 1.8g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and green bean has 99% less saturated fat than pistachio - green bean has 0.05g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Green bean is a great source of Vitamin C and it has 307% more Vitamin C than pistachio - green bean has 12.2mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Green bean has 169% more Vitamin A than pistachio - green bean has 35ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pistachio has 429% more Vitamin E than green bean - green bean has 0.41mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Green bean has 226% more Vitamin K than pistachio - green bean has 43ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and Vitamin B6. Both pistachio and green bean contain significant amounts of niacin, pantothenic acid and folate.
| Pistachio | Green Bean | |
|---|---|---|
| Thiamin | 0.695 MG | 0.082 MG |
| Riboflavin | 0.234 MG | 0.104 MG |
| Niacin | 1.373 MG | 0.734 MG |
| Pantothenic acid | 0.513 MG | 0.225 MG |
| Vitamin B6 | 1.122 MG | 0.141 MG |
| Folate | 51 UG | 33 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 189% more calcium than green bean - green bean has 37mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 291% more iron than green bean - green bean has 1mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both green bean and pistachio are high in potassium. Pistachio has 377% more potassium than green bean - green bean has 211mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both pistachio and green bean contain significant amounts of lutein + zeaxanthin.
| Pistachio | Green Bean | |
|---|---|---|
| beta-carotene | 159 UG | 379 UG |
| lutein + zeaxanthin | 1160 UG | 640 UG |
| alpha-carotene | ~ | 69 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than green bean per 100 grams.
| Pistachio | Green Bean | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.069 G |
| Total | 0.212 G | 0.069 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than green bean per 100 grams.
| Pistachio | Green Bean | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.044 G |
| Total | 13.13 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Green Bean (Beans, snap, green, raw) .
Pistachio g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does green bean or pistachio contain more calories in 100 grams?Pistachio is high in calories and green bean has 100% less calories than pistachio - green bean has 31 calories in 100g and pistachio has 572 calories.
Does green bean or pistachio have more carbohydrates?
By weight, green bean has signficantly fewer carbohydrates than pistachio - green bean has 7g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does green bean or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 190% more calcium than green bean - green bean has 37mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does green bean or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 290% more iron than green bean - green bean has 1mg of iron in 100 grams and pistachio has 4mg of iron.
Does green bean or pistachio contain more potassium?
Both green bean and pistachio are high in potassium. Pistachio has 380% more potassium than green bean - green bean has 211mg of potassium in 100 grams and pistachio has 1007mg of potassium.