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Pistachio vs. Cashew butter — In-Depth Nutrition Comparison

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How are Pistachio and Cashew butter different?

  • Pistachio is higher in Vitamin B6, Vitamin B1, Fiber, Potassium, and Phosphorus, however, Cashew butter is richer in Copper, Zinc, Magnesium, and Vitamin E .
  • Daily need coverage for Vitamin B6 from Pistachio is 115% higher.
  • Pistachio contains 6 times more Vitamin B1 than Cashew butter. While Pistachio contains 0.87mg of Vitamin B1, Cashew butter contains only 0.158mg.
  • Pistachio has less Saturated Fat.

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

Infographic

Pistachio vs Cashew 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.
Contains more Calcium +72.1%
Contains more Phosphorus +26.3%
Contains more Potassium +129.3%
Contains less Sodium -99.7%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 185% 148% 167% 40% 39% 121% 586% 0% 51%
Contains more Calcium +72.1%
Contains more Phosphorus +26.3%
Contains more Potassium +129.3%
Contains less Sodium -99.7%
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%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +450.6%
Contains more Vitamin B3 +17.3%
Contains more Vitamin B6 +737.4%
Contains more Vitamin E +77.6%
Equal in Vitamin B2 - 0.159
Equal in Folate - 55
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%
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%
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%
Contains more Vitamin E +77.6%
Equal in Vitamin B2 - 0.159
Equal in Folate - 55

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Cashew butter
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 Pistachio Cashew butter Opinion
Net carbs 16.57g 27.3g Cashew butter
Protein 20.16g 12.12g Pistachio
Fats 45.32g 53.03g Cashew butter
Carbs 27.17g 30.3g Cashew butter
Calories 560kcal 609kcal Cashew butter
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g 9.09g Pistachio
Fiber 10.6g 3g Pistachio
Calcium 105mg 61mg Pistachio
Iron 3.92mg 4.91mg Cashew butter
Magnesium 121mg 206mg Cashew butter
Phosphorus 490mg 388mg Pistachio
Potassium 1025mg 447mg Pistachio
Sodium 1mg 295mg Pistachio
Zinc 2.2mg 4.43mg Cashew butter
Copper 1.3mg 1.758mg Cashew butter
Manganese 1.2mg Pistachio
Selenium 7µg 9.3µg Cashew butter
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 5.08mg Cashew butter
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.158mg Pistachio
Vitamin B2 0.16mg 0.159mg Pistachio
Vitamin B3 1.3mg 1.108mg Pistachio
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg 0.203mg Pistachio
Folate 51µg 55µg Cashew butter
Choline 48.3mg Cashew butter
Vitamin K 30.3µg Cashew butter
Tryptophan 0.251mg 0.162mg Pistachio
Threonine 0.684mg 0.388mg Pistachio
Isoleucine 0.917mg 0.445mg Pistachio
Leucine 1.604mg 0.831mg Pistachio
Lysine 1.138mg 0.523mg Pistachio
Methionine 0.36mg 0.204mg Pistachio
Phenylalanine 1.092mg 0.537mg Pistachio
Valine 1.249mg 0.617mg Pistachio
Histidine 0.512mg 0.257mg Pistachio
Saturated Fat 5.907g 10.606g Pistachio
Monounsaturated Fat 23.257g 26.709g Cashew butter
Polyunsaturated fat 14.38g 13.371g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Cashew butter
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
65%
Pistachio
30%
Cashew butter
Minerals Daily Need Coverage Score
125%
Pistachio
135%
Cashew butter

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.