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Peanut butter vs Pistachio - In-Depth Nutrition Comparison

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How are Peanut butter and Pistachio different?

  • Peanut butter is higher in Vitamin B3, Vitamin E , and Manganese, however Pistachio is richer in Copper, Vitamin B6, Vitamin B1, Iron, Fiber, and Phosphorus.
  • Daily need coverage for Copper from Pistachio is 98% higher.
  • Peanut butter contains 10 times more Vitamin B3 than Pistachio. While Peanut butter contains 13.112mg of Vitamin B3, Pistachio contains only 1.3mg.
  • Pistachio has less Saturated Fat.

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

Infographic

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

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 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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +285.5%
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +480%
Contains more Vitamin B6 +285.5%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Pistachio
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
62
Peanut butter
71
Pistachio
Mineral Summary Score
76
Peanut butter
132
Pistachio

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
133%
Peanut butter
121%
Pistachio
Carbohydrates
22%
Peanut butter
27%
Pistachio
Fats
237%
Peanut butter
209%
Pistachio

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.