Pistachios vs Black Beans: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Both foods have similar nutritional profiles
Both foods have similar nutritional profiles with each winning in different categories. Your choice should depend on your specific dietary goals and preferences. Pistachios has 560 calories while Black Beans has 132 calories per 100g.
Quick Summary
Fewer Calories
Black Beans
132 kcal
More Protein
Pistachios
20g
More Fiber
Pistachios
10g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pistachios | Black Beans | Difference |
|---|---|---|---|
| Calories | 560kcal | 132kcal✓ | +428.0kcal |
| Protein | 20g✓ | 8.9g | +11.1g |
| Carbohydrates | 28g | 24g✓ | +4.0g |
| Fat | 45g | 0.5g✓ | +44.5g |
| Fiber | 10g✓ | 8.7g | +1.3g |
| Sugar | 7.7g | 0.3g✓ | +7.4g |
| Sodium | 1mg | 1mg | 0.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pistachios
Black Beans
Diet Compatibility
Pistachios
Black Beans
When to Choose Pistachios
- ✓Higher in protein (20g vs 8.9g)
- ✓More fiber (10g vs 8.7g)
- ✓Lower sodium (1mg vs 1mg)
Common Uses
When to Choose Black Beans
- ✓Lower in calories (132 vs 560)
- ✓Lower in carbs (24g vs 28g)
- ✓Less sugar (0.3g vs 7.7g)
Common Uses
Pistachios vs Black Beans: Nutritional Analysis
Pistachios is more calorie-dense at 560 calories per 100g compared to 132 for Black Beans, a difference of 428 calories. On the protein front, Pistachios delivers more with 20g per 100g versus 8.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pistachios and Black Beans tell different nutritional stories. Pistachios provides 28g of carbohydrates, 45g of fat, and 10g of fiber per 100g, while Black Beans contains 24g carbs, 0.5g fat, and 8.7g fiber. The higher fiber content in Pistachios supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pistachios contains 7.7g while Black Beans has 0.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Black Beans is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pistachios provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Pistachios offers more fiber (10g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pistachios or Black Beans?
Pistachios has more calories with 560 kcal per 100g, compared to Black Beans with 132 kcal. That's a difference of 428 calories per 100g serving.
Is Pistachios healthier than Black Beans?
Pistachios and Black Beans have similar nutritional profiles, with each food winning in different categories. The healthier choice depends on your specific dietary goals and nutritional needs.
What is the protein difference between Pistachios and Black Beans?
Pistachios has more protein with 20g per 100g, compared to Black Beans with 8.9g. Pistachios provides 11.1g more protein per 100g serving.
Which is better for weight loss, Pistachios or Black Beans?
For weight loss, Black Beans is the better choice with only 132 calories per 100g compared to 560 calories in Pistachios. Pistachios also offers 10g of fiber per 100g, which helps you feel fuller longer.
Does Pistachios or Black Beans have fewer carbs?
Black Beans has fewer carbs with 24g per 100g, compared to Pistachios with 28g. If you're following a low-carb diet, Black Beans is the better option with 4.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.