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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 less Sodium -85.7%
Contains more Copper +39.2%
Equal in Phosphorus - 490
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
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 less Sodium -85.7%
Contains more Copper +39.2%
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 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
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%
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

Comparison summary table

Pay attention to 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 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
Vitamin A 1IU 516IU Pistachio
Vitamin E 24.21mg 2.86mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg 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
Cholesterol 0mg 0mg
Trans Fat g 0g 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

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
126%
Almond butter
121%
Pistachio
Carbohydrates
19%
Almond butter
27%
Pistachio
Fats
256%
Almond butter
209%
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

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 to 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.