White Beans vs. Pistachio
Nutrition comparison of White Beans and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and pistachio:
- Both pistachio and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Pistachio is an excellent source of protein.
- White bean has 25.6 times less sugar than pistachio.
USDA sources for nutritional information: White Beans (Beans, white, 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
Both pistachio and white beans are high in calories. Pistachio has 402% more calories than white bean - pistachio has 572 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to pistachio per calorie. White beans has a macronutrient ratio of 25:73:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Pistachio | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 73% | 19% |
| Fat | 2% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
White bean has 25% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both pistachio and white beans are high in dietary fiber. Pistachio has 115% more dietary fiber than white bean - pistachio has 10.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 25.6 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 190% more protein than white bean - pistachio has 21.1g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and white bean has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than white bean - pistachio has 3mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than white bean - pistachio has 13ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Pistachio and white beans contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Pistachio and white beans contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and pistachio contain significant amounts of folate.
| White Beans | Pistachio | |
|---|---|---|
| Thiamin | 0.096 MG | 0.695 MG |
| Riboflavin | 0.037 MG | 0.234 MG |
| Niacin | 0.113 MG | 1.373 MG |
| Pantothenic acid | 0.185 MG | 0.513 MG |
| Vitamin B6 | 0.075 MG | 1.122 MG |
| Folate | 65 UG | 51 UG |
Minerals
calcium
Both pistachio and white beans are high in calcium. Pistachio has 47% more calcium than white bean - pistachio has 107mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both pistachio and white beans are high in iron. Pistachio has 35% more iron than white bean - pistachio has 4mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both pistachio and white beans are high in potassium. Pistachio has 122% more potassium than white bean - pistachio has 1007mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than white bean per 100 grams.
| White Beans | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.212 G |
| Total | 0.056 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than white bean per 100 grams.
| White Beans | Pistachio | |
|---|---|---|
| linoleic acid | 0.067 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
White 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% |
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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% |
|
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% |
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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% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| 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 white beans contain more calories in 100 grams?Both pistachio and white beans are high in calories. Pistachio has 400% more calories than white bean - pistachio has 572 calories in 100g and white bean has 114 calories.
Does pistachio or white beans have more carbohydrates?
By weight, white bean has 30% fewer carbohydrates than pistachio - pistachio has 28.3g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does pistachio or white beans contain more calcium?
Both pistachio and white beans are high in calcium. Pistachio has 50% more calcium than white bean - pistachio has 107mg of calcium in 100 grams and white bean has 73mg of calcium.
Does pistachio or white beans contain more iron?
Both pistachio and white beans are high in iron. Pistachio has 40% more iron than white bean - pistachio has 4mg of iron in 100 grams and white bean has 3mg of iron.
Does pistachio or white beans contain more potassium?
Both pistachio and white beans are high in potassium. Pistachio has 120% more potassium than white bean - pistachio has 1007mg of potassium in 100 grams and white bean has 454mg of potassium.