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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Calcium +230.5%
Contains more Magnesium +130.6%
Contains more Zinc +49.5%
Contains more Iron +12.3%
Contains more Potassium +37%
Contains more Copper +39.2%
Contains less Sodium -85.7%
Equal in Phosphorus - 490
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Calcium +230.5%
Contains more Magnesium +130.6%
Contains more Zinc +49.5%
Contains more Iron +12.3%
Contains more Potassium +37%
Contains more Copper +39.2%
Contains less Sodium -85.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +746.5%
Contains more Vitamin B2 +486.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +51500%
Contains more Vitamin B1 +2022%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +1550.5%
Equal in Folate - 51
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin E +746.5%
Contains more Vitamin B2 +486.9%
Contains more Vitamin B3 +142.7%
Contains more Vitamin C +∞%
Contains more Vitamin A +51500%
Contains more Vitamin B1 +2022%
Contains more Vitamin B5 +63.5%
Contains more Vitamin B6 +1550.5%
Equal in Folate - 51

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
71
Almond butter
71
Pistachio
Mineral Summary Score
140
Almond butter
132
Pistachio

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
126%
Almond butter
121%
Pistachio
Carbohydrates
19%
Almond butter
27%
Pistachio
Fats
256%
Almond butter
209%
Pistachio

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond butter Pistachio
Lower in Sodium ok
Lower in price ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond butter Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Almond butter
Almond butter contains less Sugars (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 - 15)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond butter Pistachio Opinion
Calories 614 560 Almond butter
Protein 20.96 20.16 Almond butter
Fats 55.5 45.32 Almond butter
Vitamin C 0 5.6 Pistachio
Carbs 18.82 27.17 Pistachio
Cholesterol 0 0
Vitamin D 0 0
Iron 3.49 3.92 Pistachio
Calcium 347 105 Almond butter
Potassium 748 1025 Pistachio
Magnesium 279 121 Almond butter
Sugars 4.43 7.66 Almond butter
Fiber 10.3 10.6 Pistachio
Copper 0.934 1.3 Pistachio
Zinc 3.29 2.2 Almond butter
Starch 0.08 1.67 Pistachio
Phosphorus 508 490 Almond butter
Sodium 7 1 Pistachio
Vitamin A 1 516 Pistachio
Vitamin E 24.21 2.86 Almond butter
Vitamin D 0 0
Vitamin B1 0.041 0.87 Pistachio
Vitamin B2 0.939 0.16 Almond butter
Vitamin B3 3.155 1.3 Almond butter
Vitamin B5 0.318 0.52 Pistachio
Vitamin B6 0.103 1.7 Pistachio
Vitamin B12 0 0
Vitamin K 0 Almond butter
Folate 53 51 Almond butter
Trans Fat 0 Almond butter
Saturated Fat 4.152 5.907 Almond butter
Monounsaturated Fat 32.445 23.257 Almond butter
Polyunsaturated fat 13.613 14.38 Pistachio
Tryptophan 0.159 0.251 Pistachio
Threonine 0.555 0.684 Pistachio
Isoleucine 0.813 0.917 Pistachio
Leucine 1.483 1.604 Pistachio
Lysine 0.612 1.138 Pistachio
Methionine 0.122 0.36 Pistachio
Phenylalanine 1.149 1.092 Almond butter
Valine 0.937 1.249 Pistachio
Histidine 0.55 0.512 Almond butter
Fructose 0 0.24 Pistachio

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.