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Pistachio vs. Butter — In-Depth Nutrition Comparison

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What are the main differences between pistachios and butter?

  • Pistachios are richer in copper, vitamin B6, vitamin B1, phosphorus, manganese, iron, and fiber, yet butter is richer in vitamin A.
  • Butter's daily need coverage for saturated fat is 223% higher.
  • Pistachios contain less saturated fat.
  • Butter has a lower glycemic index than pistachios.

We used Nuts, pistachio nuts, raw and Butter, without salt types in this comparison.

Infographic

Pistachio vs 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%
Butter
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +5950%
Contains more CalciumCalcium +337.5%
Contains more PotassiumPotassium +4170.8%
Contains more IronIron +19500%
Contains more CopperCopper +8025%
Contains more ZincZinc +2344.4%
Contains more PhosphorusPhosphorus +1941.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +29900%
Contains more SeleniumSelenium +600%

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%
Butter
4
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% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +23.3%
Contains more Vitamin B1Vitamin B1 +17300%
Contains more Vitamin B2Vitamin B2 +370.6%
Contains more Vitamin B3Vitamin B3 +2995.2%
Contains more Vitamin B5Vitamin B5 +372.7%
Contains more Vitamin B6Vitamin B6 +56566.7%
Contains more FolateFolate +1600%
Contains more Vitamin AVitamin A +2530.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

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
Butter
2
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +2271.8%
Contains more CarbsCarbs +45183.3%
Contains more OtherOther +7350%
Contains more FatsFats +79%
Contains more WaterWater +310.5%

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
Butter
1
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -88.3%
Contains more Poly. FatPolyunsaturated fat +377.7%
~equal in Monounsaturated fat ~23.43g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Butter DV% diff.
Saturated fat 5.907g 50.489g 203%
Copper 1.3mg 0.016mg 143%
Vitamin B6 1.7mg 0.003mg 131%
Polyunsaturated fat 14.38g 3.01g 76%
Vitamin A 26µg 684µg 73%
Vitamin B1 0.87mg 0.005mg 72%
Cholesterol 0mg 215mg 72%
Phosphorus 490mg 24mg 67%
Fats 45.32g 81.11g 55%
Manganese 1.2mg 0.004mg 52%
Iron 3.92mg 0.02mg 49%
Fiber 10.6g 0g 42%
Protein 20.16g 0.85g 39%
Potassium 1025mg 24mg 29%
Magnesium 121mg 2mg 28%
Zinc 2.2mg 0.09mg 19%
Folate 51µg 3µg 12%
Selenium 7µg 1µg 11%
Vitamin B2 0.16mg 0.034mg 10%
Carbs 27.17g 0.06g 9%
Vitamin B3 1.3mg 0.042mg 8%
Vitamin B5 0.52mg 0.11mg 8%
Calories 560kcal 717kcal 8%
Calcium 105mg 24mg 8%
Vitamin B12 0µg 0.17µg 7%
Vitamin K 7µg 6%
Vitamin C 5.6mg 0mg 6%
Vitamin E 2.86mg 2.32mg 4%
Choline 18.8mg 3%
Starch 1.67g 1%
Net carbs 16.57g 0.06g N/A
Sugar 7.66g 0.06g N/A
Sodium 1mg 11mg 0%
Monounsaturated fat 23.257g 23.43g 0%
Tryptophan 0.251mg 0.012mg 0%
Threonine 0.684mg 0.038mg 0%
Isoleucine 0.917mg 0.051mg 0%
Leucine 1.604mg 0.083mg 0%
Lysine 1.138mg 0.067mg 0%
Methionine 0.36mg 0.021mg 0%
Phenylalanine 1.092mg 0.041mg 0%
Valine 1.249mg 0.057mg 0%
Histidine 0.512mg 0.023mg 0%
Fructose 0.24g 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 14.091g 2.166g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
63%
Pistachio
26%
Butter
Minerals Daily Need Coverage Score
125%
Pistachio
4%
Butter

Comparison summary

Which food is lower in Cholesterol?
Pistachio
Pistachio is lower in Cholesterol (difference - 215mg)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Pistachio
Pistachio is lower in Saturated fat (difference - 44.582g)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 7.6g)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 28)
Which food is cheaper?
Butter
Butter is cheaper (difference - $1)

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.