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  6. Almond butter vs. Pistachio

Almond butter vs. Pistachio — In-Depth Nutrition Comparison

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What are the main differences between Almond butter and Pistachio?

  • Almond butter is richer in Vitamin E , Vitamin B2, Manganese, Magnesium, Calcium, Vitamin B3, and Zinc, yet Pistachio is richer in Vitamin B6, Vitamin B1, and Copper.
  • Almond butter's daily need coverage for Vitamin E is 142% higher.
  • Almond butter has 6 times more Vitamin B2 than Pistachio. Almond butter has 0.939mg of Vitamin B2, while Pistachio has 0.16mg.

We used Nuts, almond butter, plain, without salt added and Nuts, pistachio nuts, raw types in this comparison.

Infographic

Almond butter vs Pistachio infographic
Infographic link

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.
Almond butter
Almond butter
5
:
5
Pistachio
Pistachio
Contains more Calcium +230.5%
Contains more Magnesium +130.6%
Contains more Zinc +49.5%
Contains more Manganese +77.6%
Contains more Iron +12.3%
Contains more Potassium +37%
Contains less Sodium -85.7%
Contains more Copper +39.2%
Contains more Selenium +191.7%
Equal in Phosphorus - 490
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Calcium +230.5%
Contains more Magnesium +130.6%
Contains more Zinc +49.5%
Contains more Manganese +77.6%
Contains more Iron +12.3%
Contains more Potassium +37%
Contains less Sodium -85.7%
Contains more Copper +39.2%
Contains more Selenium +191.7%
Equal in Phosphorus - 490

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.
Almond butter
Almond butter
5
:
5
Pistachio
Pistachio
Contains more Vitamin E +746.5%
Contains more Vitamin B2 +486.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin A +51500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2022%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +1550.5%
Equal in Folate - 51
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Pistachio
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%
Contains more Vitamin E +746.5%
Contains more Vitamin B2 +486.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin A +51500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2022%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +1550.5%
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond butter
Almond butter
3
:
2
Pistachio
Pistachio
Contains more Fats +22.5%
Contains more Carbs +44.4%
Contains more Water +166.5%
Equal in Protein - 20.16
Equal in Other - 2.98
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Pistachio
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
Contains more Fats +22.5%
Contains more Carbs +44.4%
Contains more Water +166.5%
Equal in Protein - 20.16
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond butter
Almond butter
2
:
1
Pistachio
Pistachio
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +39.5%
Equal in Polyunsaturated fat - 14.38
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -29.7%
Contains more Monounsaturated Fat +39.5%
Equal in Polyunsaturated fat - 14.38

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond butter
Almond butter
0
:
5
Pistachio
Pistachio
Contains more Starch +1987.5%
Contains more Sucrose +58.3%
Contains more Glucose +1500%
Contains more Fructose +∞%
Contains more Maltose +142.9%
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Pistachio
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
Contains more Starch +1987.5%
Contains more Sucrose +58.3%
Contains more Glucose +1500%
Contains more Fructose +∞%
Contains more Maltose +142.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Pistachio
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat 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 Almond butter Pistachio Opinion
Net carbs 8.52g 16.57g Pistachio
Protein 20.96g 20.16g Almond butter
Fats 55.5g 45.32g Almond butter
Carbs 18.82g 27.17g Pistachio
Calories 614kcal 560kcal Almond butter
Starch 0.08g 1.67g Pistachio
Fructose 0g 0.24g Pistachio
Sugar 4.43g 7.66g Almond butter
Fiber 10.3g 10.6g Pistachio
Calcium 347mg 105mg Almond butter
Iron 3.49mg 3.92mg Pistachio
Magnesium 279mg 121mg Almond butter
Phosphorus 508mg 490mg Almond butter
Potassium 748mg 1025mg Pistachio
Sodium 7mg 1mg Pistachio
Zinc 3.29mg 2.2mg Almond butter
Copper 0.934mg 1.3mg Pistachio
Manganese 2.131mg 1.2mg Almond butter
Selenium 2.4µg 7µg Pistachio
Vitamin A 1IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 24.21mg 2.86mg Almond butter
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.041mg 0.87mg Pistachio
Vitamin B2 0.939mg 0.16mg Almond butter
Vitamin B3 3.155mg 1.3mg Almond butter
Vitamin B5 0.318mg 0.52mg Pistachio
Vitamin B6 0.103mg 1.7mg Pistachio
Folate 53µg 51µg Almond butter
Tryptophan 0.159mg 0.251mg Pistachio
Threonine 0.555mg 0.684mg Pistachio
Isoleucine 0.813mg 0.917mg Pistachio
Leucine 1.483mg 1.604mg Pistachio
Lysine 0.612mg 1.138mg Pistachio
Methionine 0.122mg 0.36mg Pistachio
Phenylalanine 1.149mg 1.092mg Almond butter
Valine 0.937mg 1.249mg Pistachio
Histidine 0.55mg 0.512mg Almond butter
Saturated Fat 4.152g 5.907g Almond butter
Monounsaturated Fat 32.445g 23.257g Almond butter
Polyunsaturated fat 13.613g 14.38g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Pistachio
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%
Almond butter
71%
Pistachio
Minerals Daily Need Coverage Score
141%
Almond butter
125%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 6mg)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 3.23g)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 1.755g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 28)
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.