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Pistachio vs Peanut butter - In-Depth Nutrition Comparison

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How are Pistachio and Peanut butter different?

  • Pistachio is higher in Copper, Vitamin B6, Vitamin B1, Iron, Fiber, and Phosphorus, however Peanut butter is richer in Vitamin B3, Vitamin E , and Manganese.
  • Daily need coverage for Copper from Pistachio is 98% higher.
  • Pistachio contains 6 times more Vitamin B1 than Peanut butter. While Pistachio contains 0.87mg of Vitamin B1, Peanut butter contains only 0.15mg.
  • Pistachio has less Saturated Fat.

Nuts, pistachio nuts, raw and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Pistachio vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +114.3%
Contains more Iron +125.3%
Contains more Phosphorus +46.3%
Contains more Potassium +83.7%
Contains less Sodium -94.1%
Contains more Copper +208.1%
Contains more Magnesium +38.8%
Contains more Zinc +14.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +114.3%
Contains more Iron +125.3%
Contains more Phosphorus +46.3%
Contains more Potassium +83.7%
Contains less Sodium -94.1%
Contains more Copper +208.1%
Contains more Magnesium +38.8%
Contains more Zinc +14.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 +480%
Contains more Vitamin B6 +285.5%
Contains more Vitamin E +218.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +908.6%
Contains more Vitamin B5 +118.7%
Contains more Folate +70.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +285.5%
Contains more Vitamin E +218.2%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +908.6%
Contains more Vitamin B5 +118.7%
Contains more Folate +70.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Peanut butter Opinion
Net carbs 16.57g 17.31g Peanut butter
Protein 20.16g 22.21g Peanut butter
Fats 45.32g 51.36g Peanut butter
Carbs 27.17g 22.31g Pistachio
Calories 560kcal 598kcal Peanut butter
Starch 1.67g 3.56g Peanut butter
Fructose 0.24g 0.12g Pistachio
Sugar 7.66g 10.49g Pistachio
Fiber 10.6g 5g Pistachio
Calcium 105mg 49mg Pistachio
Iron 3.92mg 1.74mg Pistachio
Magnesium 121mg 168mg Peanut butter
Phosphorus 490mg 335mg Pistachio
Potassium 1025mg 558mg Pistachio
Sodium 1mg 17mg Pistachio
Zinc 2.2mg 2.51mg Peanut butter
Copper 1.3mg 0.422mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin E 2.86mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.15mg Pistachio
Vitamin B2 0.16mg 0.192mg Peanut butter
Vitamin B3 1.3mg 13.112mg Peanut butter
Vitamin B5 0.52mg 1.137mg Peanut butter
Vitamin B6 1.7mg 0.441mg Pistachio
Folate 51µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K µg 0.3µg Peanut butter
Tryptophan 0.251mg 0.231mg Pistachio
Threonine 0.684mg 0.525mg Pistachio
Isoleucine 0.917mg 0.616mg Pistachio
Leucine 1.604mg 1.546mg Pistachio
Lysine 1.138mg 0.681mg Pistachio
Methionine 0.36mg 0.265mg Pistachio
Phenylalanine 1.092mg 1.202mg Peanut butter
Valine 1.249mg 0.782mg Pistachio
Histidine 0.512mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0g 0.075g Pistachio
Saturated Fat 5.907g 10.325g Pistachio
Monounsaturated Fat 23.257g 25.941g Peanut butter
Polyunsaturated fat 14.38g 12.535g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
62
Peanut butter
Mineral Summary Score
132
Pistachio
76
Peanut butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
133%
Peanut butter
Carbohydrates
27%
Pistachio
22%
Peanut butter
Fats
209%
Pistachio
237%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Pistachio
Pistachio is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 4.418g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 14)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.