Black Beans (Raw)vsNuts Pistachio Nuts (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Nuts Pistachio Nuts (Raw)
Go with Black Beans (Raw) at just 341 kcal per 100g — 39% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Nuts Pistachio Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 560kcal28% | <0.1kcal |
| Protein | 22g43% | 20g40% | +1.4g |
| Total Fat | 1.4g2% | 45g58% | <0.1g |
| Saturated Fat | 0.37g2% | 5.9g30% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 27g10% | +35g |
| Dietary Fiber | 16g55% | 11g38% | +4.9g |
| Sugars | 2.1g | 7.7g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 26mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 5.6mg6% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 2.9mg19% | <0.1mg |
| Vitamin K | 5.6mcg5% | — | — |
| Vitamin B6 | 0.29mg17% | 1.7mg100% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 51mcg13% | +393mcg |
| Thiamin (B1) | 0.90mg75% | 0.87mg73% | +<0.1mg |
| Riboflavin (B2) | 0.19mg15% | 0.16mg12% | +<0.1mg |
| Niacin (B3) | 2.0mg12% | 1.3mg8% | +0.66mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 1.0mg0% | +4.0mg |
| Calcium | 123mg9% | 105mg8% | +18mg |
| Iron | 5.0mg28% | 3.9mg22% | +1.1mg |
| Potassium | 1480mg31% | 1020mg22% | +460mg |
| Phosphorus | 352mg28% | 490mg39% | <0.1mg |
| Magnesium | 171mg41% | 121mg29% | +50mg |
| Zinc | 3.6mg33% | 2.2mg20% | +1.4mg |
| Copper | 0.84mg93% | 1.3mg144% | <0.1mg |
| Manganese | 1.1mg46% | 1.2mg52% | <0.1mg |
| Selenium | 3.2mcg6% | 7.0mcg13% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 560 kcal for Nuts Pistachio Nuts (Raw) — that's 64% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 20.2g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 45.3g. Black Beans (Raw) has less saturated fat (0.366g vs 5.91g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 0mcg), Vitamin C (Nuts Pistachio Nuts (Raw): 5.6mg vs 0mg), Vitamin E (Nuts Pistachio Nuts (Raw): 2.86mg vs 0.21mg).
Key Minerals: Notable mineral differences include Sodium (Black Beans (Raw): 5mg vs 1mg), Selenium (Nuts Pistachio Nuts (Raw): 7mcg vs 3.2mcg), Zinc (Black Beans (Raw): 3.65mg vs 2.2mg).
Diet Suitability: Both fit a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Nuts Pistachio Nuts (Raw)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 20.2g for Nuts Pistachio Nuts (Raw).
- Which is lower in calories, Black Beans (Raw) or Nuts Pistachio Nuts (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 560 kcal.
- Is Black Beans (Raw) or Nuts Pistachio Nuts (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Pistachio Nuts (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 45.3g.
- Which has more fiber, Black Beans (Raw) or Nuts Pistachio Nuts (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 10.6g.