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Pistachio vs. Almond butter — In-Depth Nutrition Comparison

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What are the main differences between pistachios and almond butter?

  • Pistachios are richer in vitamin B6, vitamin B1, copper, and vitamin A, yet almond butter is richer in vitamin E, vitamin B2, manganese, magnesium, calcium, and vitamin B3.
  • Almond butter's daily need coverage for vitamin E is 142% higher.
  • Pistachios have 516 times more vitamin A than almond butter. Pistachios have 516IU of vitamin A, while almond butter has 1IU.

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

Infographic

Pistachio vs Almond butter 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +37%
Contains more IronIron +12.3%
Contains more CopperCopper +39.2%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +191.7%
Contains more MagnesiumMagnesium +130.6%
Contains more CalciumCalcium +230.5%
Contains more ZincZinc +49.5%
Contains more ManganeseManganese +77.6%
~equal in Phosphorus ~508mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2022%
Contains more Vitamin B5Vitamin B5 +63.5%
Contains more Vitamin B6Vitamin B6 +1550.5%
Contains more Vitamin EVitamin E +746.5%
Contains more Vitamin B2Vitamin B2 +486.9%
Contains more Vitamin B3Vitamin B3 +142.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~53µg

All nutrients comparison - raw data values

Nutrient Pistachio Almond butter DV% diff.
Vitamin E 2.86mg 24.21mg 142%
Vitamin B6 1.7mg 0.103mg 123%
Vitamin B1 0.87mg 0.041mg 69%
Vitamin B2 0.16mg 0.939mg 60%
Copper 1.3mg 0.934mg 41%
Manganese 1.2mg 2.131mg 40%
Magnesium 121mg 279mg 38%
Calcium 105mg 347mg 24%
Monounsaturated fat 23.257g 32.445g 23%
Fats 45.32g 55.5g 16%
Vitamin B3 1.3mg 3.155mg 12%
Zinc 2.2mg 3.29mg 10%
Choline 52.1mg 9%
Potassium 1025mg 748mg 8%
Selenium 7µg 2.4µg 8%
Saturated fat 5.907g 4.152g 8%
Vitamin C 5.6mg 0mg 6%
Iron 3.92mg 3.49mg 5%
Polyunsaturated fat 14.38g 13.613g 5%
Vitamin B5 0.52mg 0.318mg 4%
Calories 560kcal 614kcal 3%
Vitamin A 26µg 0µg 3%
Phosphorus 490mg 508mg 3%
Carbs 27.17g 18.82g 3%
Protein 20.16g 20.96g 2%
Starch 1.67g 0.08g 1%
Folate 51µg 53µg 1%
Fiber 10.6g 10.3g 1%
Net carbs 16.57g 8.52g N/A
Sugar 7.66g 4.43g N/A
Sodium 1mg 7mg 0%
Tryptophan 0.251mg 0.159mg 0%
Threonine 0.684mg 0.555mg 0%
Isoleucine 0.917mg 0.813mg 0%
Leucine 1.604mg 1.483mg 0%
Lysine 1.138mg 0.612mg 0%
Methionine 0.36mg 0.122mg 0%
Phenylalanine 1.092mg 1.149mg 0%
Valine 1.249mg 0.937mg 0%
Histidine 0.512mg 0.55mg 0%
Fructose 0.24g 0g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +44.4%
Contains more WaterWater +166.5%
Contains more FatsFats +22.5%
~equal in Protein ~20.96g
~equal in Other ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Mono. FatMonounsaturated fat +39.5%
~equal in Polyunsaturated fat ~13.613g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +1987.5%
Contains more SucroseSucrose +58.3%
Contains more GlucoseGlucose +1500%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +142.9%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.