Black Beans vs. Pistachio
Nutrition comparison of Black Beans and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and pistachio:
- Both pistachio and black beans are high in dietary fiber and potassium.
- Black bean has 32.6 times less sugar than pistachio.
- Pistachio has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and black bean has 84% less calories than pistachio - pistachio has 572 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Black beans has a macronutrient ratio of 26:71:3 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Pistachio | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 71% | 19% |
| Fat | 3% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 41% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both pistachio and black beans are high in dietary fiber. Pistachio has 49% more dietary fiber than black bean - pistachio has 10.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 32.6 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 249% more protein than black bean - pistachio has 21.1g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and black bean has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Pistachio and black beans contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than black bean - pistachio has 13ug of Vitamin A per 100 grams and black bean does not contain significant amounts.
Vitamin E
Pistachio has 250% more Vitamin E than black bean - pistachio has 2.2mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Pistachio and black beans contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, niacin, pantothenic acid and Vitamin B6. Both black beans and pistachio contain significant amounts of riboflavin and folate.
| Black Beans | Pistachio | |
|---|---|---|
| Thiamin | 0.14 MG | 0.695 MG |
| Riboflavin | 0.12 MG | 0.234 MG |
| Niacin | 0.62 MG | 1.373 MG |
| Pantothenic acid | 0.184 MG | 0.513 MG |
| Vitamin B6 | 0.055 MG | 1.122 MG |
| Folate | 61 UG | 51 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 206% more calcium than black bean - pistachio has 107mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Pistachio is an excellent source of iron and it has 112% more iron than black bean - pistachio has 4mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both pistachio and black beans are high in potassium. Pistachio has 227% more potassium than black bean - pistachio has 1007mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.212 G |
| Total | 0.057 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than black bean per 100 grams.
| Black Beans | Pistachio | |
|---|---|---|
| linoleic acid | 0.068 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.068 G | 13.13 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: Black Beans (Beans, black turtle, mature seeds, canned) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Black Beans g
()
|
Daily Values (%) |
Pistachio g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
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% |
|
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% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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% |
|
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 pistachio or black beans contain more calories in 100 grams?Pistachio is high in calories and black bean has 80% less calories than pistachio - pistachio has 572 calories in 100g and black bean has 91 calories.
Does pistachio or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does pistachio or black beans contain more calcium?
Pistachio is a rich source of calcium and it has 210% more calcium than black bean - pistachio has 107mg of calcium in 100 grams and black bean has 35mg of calcium.
Does pistachio or black beans contain more iron?
Pistachio is an abundant source of iron and it has 110% more iron than black bean - pistachio has 4mg of iron in 100 grams and black bean has 1.9mg of iron.
Does pistachio or black beans contain more potassium?
Both pistachio and black beans are high in potassium. Pistachio has 230% more potassium than black bean - pistachio has 1007mg of potassium in 100 grams and black bean has 308mg of potassium.