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Pistachio vs. Peanut butter — In-Depth Nutrition Comparison

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How are Pistachio and Peanut butter different?

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Iron, Fiber, and Phosphorus, however, Peanut butter is richer in Vitamin B3, Vitamin E , and Manganese.
  • Daily need coverage for Copper from Pistachio is 98% higher.
  • Pistachio contains 6 times more Vitamin B1 than Peanut butter. While Pistachio contains 0.87mg of Vitamin B1, Peanut butter contains only 0.15mg.
  • Pistachio has less Saturated Fat.

Nuts, pistachio nuts, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Pistachio vs Peanut butter infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +114.3%
Contains more Iron +125.3%
Contains more Phosphorus +46.3%
Contains more Potassium +83.7%
Contains less Sodium -94.1%
Contains more Copper +208.1%
Contains more Selenium +70.7%
Contains more Magnesium +38.8%
Contains more Zinc +14.1%
Contains more Manganese +38.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Calcium +114.3%
Contains more Iron +125.3%
Contains more Phosphorus +46.3%
Contains more Potassium +83.7%
Contains less Sodium -94.1%
Contains more Copper +208.1%
Contains more Selenium +70.7%
Contains more Magnesium +38.8%
Contains more Zinc +14.1%
Contains more Manganese +38.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +285.5%
Contains more Vitamin E +218.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +908.6%
Contains more Vitamin B5 +118.7%
Contains more Folate +70.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +285.5%
Contains more Vitamin E +218.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +908.6%
Contains more Vitamin B5 +118.7%
Contains more Folate +70.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.8%
Contains more Water +255.3%
Contains more Protein +10.2%
Contains more Fats +13.3%
Equal in Other - 2.89
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +21.8%
Contains more Water +255.3%
Contains more Protein +10.2%
Contains more Fats +13.3%
Equal in Other - 2.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.8%
Contains more Polyunsaturated fat +14.7%
Contains more Monounsaturated Fat +11.5%
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -42.8%
Contains more Polyunsaturated fat +14.7%
Contains more Monounsaturated Fat +11.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +146.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Starch +113.2%
Contains more Sucrose +49.2%
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +146.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Contains more Starch +113.2%
Contains more Sucrose +49.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Peanut butter Opinion
Net carbs 16.57g 17.31g Peanut butter
Protein 20.16g 22.21g Peanut butter
Fats 45.32g 51.36g Peanut butter
Carbs 27.17g 22.31g Pistachio
Calories 560kcal 598kcal Peanut butter
Starch 1.67g 3.56g Peanut butter
Fructose 0.24g 0.12g Pistachio
Sugar 7.66g 10.49g Pistachio
Fiber 10.6g 5g Pistachio
Calcium 105mg 49mg Pistachio
Iron 3.92mg 1.74mg Pistachio
Magnesium 121mg 168mg Peanut butter
Phosphorus 490mg 335mg Pistachio
Potassium 1025mg 558mg Pistachio
Sodium 1mg 17mg Pistachio
Zinc 2.2mg 2.51mg Peanut butter
Copper 1.3mg 0.422mg Pistachio
Manganese 1.2mg 1.665mg Peanut butter
Selenium 7µg 4.1µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 9.1mg Peanut butter
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.15mg Pistachio
Vitamin B2 0.16mg 0.192mg Peanut butter
Vitamin B3 1.3mg 13.112mg Peanut butter
Vitamin B5 0.52mg 1.137mg Peanut butter
Vitamin B6 1.7mg 0.441mg Pistachio
Folate 51µg 87µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.251mg 0.231mg Pistachio
Threonine 0.684mg 0.525mg Pistachio
Isoleucine 0.917mg 0.616mg Pistachio
Leucine 1.604mg 1.546mg Pistachio
Lysine 1.138mg 0.681mg Pistachio
Methionine 0.36mg 0.265mg Pistachio
Phenylalanine 1.092mg 1.202mg Peanut butter
Valine 1.249mg 0.782mg Pistachio
Histidine 0.512mg 0.557mg Peanut butter
Trans Fat 0g 0.075g Pistachio
Saturated Fat 5.907g 10.325g Pistachio
Monounsaturated Fat 23.257g 25.941g Peanut butter
Polyunsaturated fat 14.38g 12.535g Pistachio
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 14.091g 12.215g Pistachio
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Pistachio
62%
Peanut butter
Minerals Daily Need Coverage Score
125%
Pistachio
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 4.418g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.