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Cashew butter vs. Pistachio — In-Depth Nutrition Comparison

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How are Cashew butter and Pistachio different?

  • Cashew butter is higher in Copper, Zinc, Magnesium, and Vitamin E , however, Pistachio is richer in Vitamin B6, Vitamin B1, Fiber, Potassium, and Phosphorus.
  • Daily need coverage for Vitamin B6 from Pistachio is 115% higher.
  • Cashew butter contains 2 times more Zinc than Pistachio. While Cashew butter contains 4.43mg of Zinc, Pistachio contains only 2.2mg.
  • Pistachio has 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.
Contains more Iron +25.3%
Contains more Magnesium +70.2%
Contains more Zinc +101.4%
Contains more Copper +35.2%
Contains more Selenium +32.9%
Contains more Calcium +72.1%
Contains more Phosphorus +26.3%
Contains more Potassium +129.3%
Contains less Sodium -99.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Iron +25.3%
Contains more Magnesium +70.2%
Contains more Zinc +101.4%
Contains more Copper +35.2%
Contains more Selenium +32.9%
Contains more Calcium +72.1%
Contains more Phosphorus +26.3%
Contains more Potassium +129.3%
Contains less Sodium -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.
:
Contains more Vitamin E +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450.6%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B6 +737.4%
Equal in Vitamin B2 - 0.16
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 Choline Vitamin K 0% 102% 0% 0% 40% 37% 21% 0% 47% 42% 0% 27% 76%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0% 0%
Contains more Vitamin E +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450.6%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B6 +737.4%
Equal in Vitamin B2 - 0.16
Equal in Folate - 51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +17%
Contains more Carbs +11.5%
Contains more Protein +66.3%
Contains more Water +86.8%
Contains more Other +34.8%
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 Fats +17%
Contains more Carbs +11.5%
Contains more Protein +66.3%
Contains more Water +86.8%
Contains more Other +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +14.8%
Contains less Saturated Fat -44.3%
Equal in Polyunsaturated fat - 14.38
21% 53% 26%
Saturated Fat: 10.606 g
Monounsaturated Fat: 26.709 g
Polyunsaturated fat: 13.371 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains more Monounsaturated Fat +14.8%
Contains less Saturated Fat -44.3%
Equal in Polyunsaturated fat - 14.38

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Pistachio Opinion
Net carbs 27.3g 16.57g Cashew butter
Protein 12.12g 20.16g Pistachio
Fats 53.03g 45.32g Cashew butter
Carbs 30.3g 27.17g Cashew butter
Calories 609kcal 560kcal Cashew butter
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 9.09g 7.66g Pistachio
Fiber 3g 10.6g Pistachio
Calcium 61mg 105mg Pistachio
Iron 4.91mg 3.92mg Cashew butter
Magnesium 206mg 121mg Cashew butter
Phosphorus 388mg 490mg Pistachio
Potassium 447mg 1025mg Pistachio
Sodium 295mg 1mg Pistachio
Zinc 4.43mg 2.2mg Cashew butter
Copper 1.758mg 1.3mg Cashew butter
Manganese 1.2mg Pistachio
Selenium 9.3µg 7µg Cashew butter
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 5.08mg 2.86mg Cashew butter
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.158mg 0.87mg Pistachio
Vitamin B2 0.159mg 0.16mg Pistachio
Vitamin B3 1.108mg 1.3mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 0.203mg 1.7mg Pistachio
Folate 55µg 51µg Cashew butter
Choline 48.3mg Cashew butter
Vitamin K 30.3µg Cashew butter
Tryptophan 0.162mg 0.251mg Pistachio
Threonine 0.388mg 0.684mg Pistachio
Isoleucine 0.445mg 0.917mg Pistachio
Leucine 0.831mg 1.604mg Pistachio
Lysine 0.523mg 1.138mg Pistachio
Methionine 0.204mg 0.36mg Pistachio
Phenylalanine 0.537mg 1.092mg Pistachio
Valine 0.617mg 1.249mg Pistachio
Histidine 0.257mg 0.512mg Pistachio
Saturated Fat 10.606g 5.907g Pistachio
Monounsaturated Fat 26.709g 23.257g Cashew butter
Polyunsaturated fat 13.371g 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
Cashew 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
30%
Cashew butter
65%
Pistachio
Minerals Daily Need Coverage Score
135%
Cashew butter
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 294mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 4.699g)
Which food is lower in glycemic index?
Cashew butter
Cashew butter is lower in glycemic index (difference - 28)
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $2.6)
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. 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.