Kidney Beans vs. Pistachio
Nutrition comparison of Kidney Beans and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and pistachio:
- Both pistachio and kidney beans are high in calcium, calories, dietary fiber, potassium and protein.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pistachio is an excellent source of iron.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and kidney beans are high in calories. Pistachio has 373% more calories than kidney bean - pistachio has 572 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Pistachio | |
|---|---|---|
| Protein | 26% | 14% |
| Carbohydrates | 67% | 19% |
| Fat | 7% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Kidney bean has 26% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both pistachio and kidney beans are high in dietary fiber. Pistachio has 72% more dietary fiber than kidney bean - pistachio has 10.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both pistachio and kidney beans are high in protein. Pistachio has 159% more protein than kidney bean - pistachio has 21.1g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and kidney bean has 94% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Pistachio has 14 times more Vitamin C than kidney bean - pistachio has 3mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than kidney bean - pistachio has 13ug of Vitamin A per 100 grams and kidney bean does not contain significant amounts.
Vitamin E
Pistachio has 71 times more Vitamin E than kidney bean - pistachio has 2.2mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Pistachio and kidney beans contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kidney Beans | Pistachio | |
|---|---|---|
| Thiamin | 0.06 MG | 0.695 MG |
| Riboflavin | 0.015 MG | 0.234 MG |
| Niacin | 0.417 MG | 1.373 MG |
| Pantothenic acid | ~ | 0.513 MG |
| Vitamin B6 | 0.113 MG | 1.122 MG |
| Folate | 23 UG | 51 UG |
Minerals
calcium
Both pistachio and kidney beans are high in calcium. Pistachio has 84% more calcium than kidney bean - pistachio has 107mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Pistachio is an excellent source of iron and it has 169% more iron than kidney bean - pistachio has 4mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both pistachio and kidney beans are high in potassium. Pistachio has 303% more potassium than kidney bean - pistachio has 1007mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kidney beans and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Kidney Beans | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.212 G |
| Total | 0.132 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Pistachio | |
|---|---|---|
| linoleic acid | 0.217 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.217 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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Kidney Beans g
()
|
Daily Values (%) |
Pistachio g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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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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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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MG % | |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or kidney beans contain more calories in 100 grams?Both pistachio and kidney beans are high in calories. Pistachio has 370% more calories than kidney bean - pistachio has 572 calories in 100g and kidney bean has 121 calories.
Does pistachio or kidney beans have more carbohydrates?
By weight, kidney bean has 30% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does pistachio or kidney beans contain more calcium?
Both pistachio and kidney beans are high in calcium. Pistachio has 80% more calcium than kidney bean - pistachio has 107mg of calcium in 100 grams and kidney bean has 58mg of calcium.
Does pistachio or kidney beans contain more iron?
Pistachio is an abundant source of iron and it has 170% more iron than kidney bean - pistachio has 4mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does pistachio or kidney beans contain more potassium?
Both pistachio and kidney beans are high in potassium. Pistachio has 300% more potassium than kidney bean - pistachio has 1007mg of potassium in 100 grams and kidney bean has 250mg of potassium.