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  6. Cashew butter vs. Pistachio

Cashew butter vs. Pistachio — In-Depth Nutrition Comparison

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How are cashew butter and pistachios different?

  • Cashew butter is higher in copper, zinc, magnesium, and vitamin E; however, pistachios are richer in vitamin B6, vitamin B1, fiber, potassium, and phosphorus.
  • Daily need coverage for vitamin B6 for pistachios is 115% higher.
  • Cashew butter contains 2 times more zinc than pistachios. While cashew butter contains 4.43mg of zinc, pistachios contain only 2.2mg.
  • Pistachios have less saturated fat.

Nuts, cashew butter, plain, with salt added and Nuts, pistachio nuts, raw are the varieties used in this article.

Infographic

Cashew 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +70.2%
Contains more IronIron +25.3%
Contains more CopperCopper +35.2%
Contains more ZincZinc +101.4%
Contains more SeleniumSelenium +32.9%
Contains more CalciumCalcium +72.1%
Contains more PotassiumPotassium +129.3%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -99.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin EVitamin E +77.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +450.6%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B6Vitamin B6 +737.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~51µg

All nutrients comparison - raw data values

Nutrient Cashew butter Pistachio DV% diff.
Vitamin B6 0.203mg 1.7mg 115%
Vitamin B1 0.158mg 0.87mg 59%
Manganese 1.2mg 52%
Copper 1.758mg 1.3mg 51%
Fiber 3g 10.6g 30%
Vitamin K 30.3µg 25%
Saturated fat 10.606g 5.907g 21%
Zinc 4.43mg 2.2mg 20%
Magnesium 206mg 121mg 20%
Potassium 447mg 1025mg 17%
Protein 12.12g 20.16g 16%
Phosphorus 388mg 490mg 15%
Vitamin E 5.08mg 2.86mg 15%
Sodium 295mg 1mg 13%
Iron 4.91mg 3.92mg 12%
Fats 53.03g 45.32g 12%
Vitamin B5 0.52mg 10%
Choline 48.3mg 9%
Monounsaturated fat 26.709g 23.257g 9%
Polyunsaturated fat 13.371g 14.38g 7%
Vitamin C 0mg 5.6mg 6%
Calcium 61mg 105mg 4%
Selenium 9.3µg 7µg 4%
Vitamin A 0µg 26µg 3%
Calories 609kcal 560kcal 2%
Vitamin B3 1.108mg 1.3mg 1%
Folate 55µg 51µg 1%
Starch 1.67g 1%
Carbs 30.3g 27.17g 1%
Net carbs 27.3g 16.57g N/A
Sugar 9.09g 7.66g N/A
Vitamin B2 0.159mg 0.16mg 0%
Tryptophan 0.162mg 0.251mg 0%
Threonine 0.388mg 0.684mg 0%
Isoleucine 0.445mg 0.917mg 0%
Leucine 0.831mg 1.604mg 0%
Lysine 0.523mg 1.138mg 0%
Methionine 0.204mg 0.36mg 0%
Phenylalanine 0.537mg 1.092mg 0%
Valine 0.617mg 1.249mg 0%
Histidine 0.257mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 g
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 FatsFats +17%
Contains more CarbsCarbs +11.5%
Contains more ProteinProtein +66.3%
Contains more WaterWater +86.8%
Contains more OtherOther +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains more Mono. FatMonounsaturated fat +14.8%
Contains less Sat. FatSaturated fat -44.3%
~equal in Polyunsaturated fat ~14.38g

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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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.