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Pistachios vs Broad (Fava) Beans: How Do They Compare?

This article explains the key similarities and differences between pistachios and broad (fava) beans, foods from the grains and legumes food groups. Read on to learn more about the pistachios vs broad (fava) beans comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 11, 2023.

Although pistachios and broad (fava) beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While pistachios belong to the nuts and seeds group, broad (fava) beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares pistachios and broad (fava) beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how pistachios and broad (fava) beans compare specifically.

Pistachios

Pistachios (Pistacia vera) are a type of nut that is native to the Middle East and are now grown in many parts of the world.

These nuts have a slightly sweet and slightly nutty flavor and are often used in sweet and savory dishes.

Pistachios are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pistachios into your diet. They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes. Pistachios are also available in various forms, including whole, chopped, and ground into flour.

Pistachios are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pistachios a try. They are flavorful, versatile, and have a variety of health benefits.

Pistachios is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin A, Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B9 (Folate), and Vitamin E and some Vitamin C, and Vitamin B3 (Niacin).

Broad (Fava) Beans

Broad beans, also known as fava beans or faba beans (Vicia faba), are a type of legume native to North Africa and the Middle East.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their mild, slightly sweet flavor.

Broad beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as broad bean soup, dips such as Bigilla, and salads.

In addition to being a nutritious food, broad beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Broad (Fava) Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin K.

Pistachios vs Broad (Fava) Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pistachios vs broad (fava) beans.

This comparison will start by comparing the caloric value of pistachios and broad (fava) beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

PistachiosBroad (Fava) Beans
Energy560 kcal341 kcal
Carbs27.2 g58.3 g
Sugar7.66 g5.7 g
Fiber10.6 g25 g
Protein20.2 g26.1 g
Fat45.3 g1.53 g
Saturated Fat5.91 g0.254 g

Pistachios vs Broad (Fava) Beans Calories

Comparing broad (fava) beans vs pistachios for weight loss, broad (fava) beans are slightly lower in calories, with 341 calories per 100 grams, compared to 560 calories per 100 grams of pistachios.

However, both pistachios and broad (fava) beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Pistachios vs Broad (Fava) Beans Protein

Legumes and most legume products, including pistachios and broad (fava) beans, are important sources of plant-based protein.

Broad (Fava) Beans offer around 23% more protein than pistachios.

Broad (Fava) Beans have 26.1 grams of protein per 100 grams, while pistachios has 20.2 grams of protein per 100 grams.

Pistachios vs Broad (Fava) Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pistachios and broad (fava) beans.

The total amount of carbohydrates is around 53% higher in broad (fava) beans than in pistachios. They have 58.3 grams per 100 grams, compared to 27.2 grams in pistachios.

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There’s less sugar in broad (fava) beans than in pistachios, 24% precisely.

One handful of broad (fava) beans (28 grams) contains 1.6 grams of sugar, while the same amount of pistachios contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in pistachios and broad (fava) beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per portion, broad (fava) beans are a better source of fiber than pistachios which offer 3 grams per portion.

Pistachios vs Broad (Fava) Beans Fats

Fats in pistachios and broad (fava) beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in pistachios and broad (fava) beans:

  • Pistachios: 45.3 grams per 100 grams
  • Broad (Fava) Beans: 1.5 per 100 grams

Speaking of saturated fats, broad (fava) beans are 95% lower in saturated fats.

Broad (Fava) Beans and pistachios contain 0.3 grams and 5.9 grams of saturated fat per 100 grams, respectively.

Pistachios vs Broad (Fava) Beans Vitamins Content

This section will discuss the vitamin content of pistachios and broad (fava) beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pistachios has a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), and vitamin K.

However, broad (fava) beans have a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin E.

Pistachios and broad (fava) beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pistachios and broad (fava) beans contain side by side, so you can easily compare them.

PistachiosBroad (Fava) Beans
Vitamin A516 IU53 IU
Vitamin C5.6 mg1.4 mg
Vitamin D00
Vitamin B1 (Thiamine)0.87 mg0.555 mg
Vitamin B2 (Riboflavin)0.16 mg0.333 mg
Vitamin B3 (Niacin)1.3 mg2.83 mg
Vitamin B5 (Pantothenic acid)0.52 mg0.976 mg
Vitamin B6 (Pyroxidine)1.7 mg0.366 mg
Vitamin B9 (Folate)51 µg423 µg
Vitamin B12 (Cobalamin)00
Vitamin E2.86 mg0.05 mg
Vitamin K09 µg

Pistachios vs Broad (Fava) Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pistachios and broad (fava) beans comparison focuses on their mineral content.

Pistachios is a better source of iron, magnesium, manganese, potassium, selenium, sodium, and zinc than broad (fava) beans.

On the other hand, broad (fava) beans are a higher amount of calcium, copper, fluoride, and phosphorus.

Check out the table below to learn how pistachios and broad (fava) beans compare when it comes to mineral content.

PistachiosBroad (Fava) Beans
Calcium105 mg103 mg
Copper1.3 mg0.824 mg
Fluoride3.4 µg2.2 µg
Iron3.92 mg6.7 mg
Magnesium121 mg192 mg
Manganese1.2 mg1.63 mg
Phosphorus490 mg421 mg
Potassium1020 mg1060 mg
Selenium7 µg8.2 µg
Sodium1 mg13 mg
Zinc2.2 mg3.14 mg

The Final Word

Pistachios and broad (fava) beans are highly nutritious and a great addition to a plant-based diet.

Both pistachios and broad (fava) beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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