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  6. Peanut butter vs. Pistachio

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
Infographic link

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.
Peanut butter
Peanut butter
3
:
7
Pistachio
Pistachio
Contains more Magnesium +38.8%
Contains more Zinc +14.1%
Contains more Manganese +38.8%
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 Selenium +70.7%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Contains more Magnesium +38.8%
Contains more Zinc +14.1%
Contains more Manganese +38.8%
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 Selenium +70.7%

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.
Peanut butter
Peanut butter
6
:
4
Pistachio
Pistachio
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%
Peanut butter
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%
Pistachio
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Pistachio
Pistachio
Contains more Protein +10.2%
Contains more Fats +13.3%
Contains more Carbs +21.8%
Contains more Water +255.3%
Equal in Protein - 20.16
Equal in Other - 2.98
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Pistachio
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
Contains more Protein +10.2%
Contains more Fats +13.3%
Contains more Carbs +21.8%
Contains more Water +255.3%
Equal in Protein - 20.16
Equal in Other - 2.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
2
Pistachio
Pistachio
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -42.8%
Contains more Polyunsaturated fat +14.7%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains more Monounsaturated Fat +11.5%
Contains less Saturated Fat -42.8%
Contains more Polyunsaturated fat +14.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Pistachio
Pistachio
Contains more Starch +113.2%
Contains more Sucrose +49.2%
Contains more Glucose +146.2%
Contains more Fructose +100%
Contains more Maltose +∞%
Peanut butter
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pistachio
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
Contains more Starch +113.2%
Contains more Sucrose +49.2%
Contains more Glucose +146.2%
Contains more Fructose +100%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 1.665mg 1.2mg Peanut butter
Selenium 4.1µg 7µg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 9.1mg 2.86mg Peanut butter
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 K 0.3µg 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
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
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g 14.091g Pistachio
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

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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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
62%
Peanut butter
71%
Pistachio
Minerals Daily Need Coverage Score
84%
Peanut butter
125%
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.