Almond Butter vs. Pistachio
Nutrition comparison of Almond Butter and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and pistachio:
- Both almond butter and pistachio are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Pistachio has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and niacin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and pistachio are high in calories. Almond butter has a little more calories (7%) than pistachio by weight - almond butter has 614 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, almond butter is lighter in carbs, heavier in fat and similar to pistachio for protein. Almond butter has a macronutrient ratio of 13:11:76 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Pistachio | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 11% | 19% |
| Fat | 76% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter has 33% less carbohydrates than pistachio - almond butter has 18.8g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both almond butter and pistachio are high in dietary fiber. is very similar to almond butter for dietary fiber - almond butter has 10.3g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Almond butter and pistachio contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Both almond butter and pistachio are high in protein. Almond butter is very similar to almond butter for protein - almond butter has 21g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both almond butter and pistachio are high in saturated fat. Almond butter has 16% more saturated fat than pistachio - almond butter has 6.6g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than almond butter - pistachio has 3mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than almond butter - pistachio has 13ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 10 times more Vitamin E than pistachio - almond butter has 24.2mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than almond butter - pistachio has 13.2ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and niacin. Both almond butter and pistachio contain significant amounts of pantothenic acid and folate.
| Almond Butter | Pistachio | |
|---|---|---|
| Thiamin | 0.041 MG | 0.695 MG |
| Riboflavin | 0.939 MG | 0.234 MG |
| Niacin | 3.155 MG | 1.373 MG |
| Pantothenic acid | 0.318 MG | 0.513 MG |
| Vitamin B6 | 0.103 MG | 1.122 MG |
| Folate | 53 UG | 51 UG |
Minerals
calcium
Both almond butter and pistachio are high in calcium. Almond butter has 224% more calcium than pistachio - almond butter has 347mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both almond butter and pistachio are high in iron. Pistachio has 15% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both almond butter and pistachio are high in potassium. Pistachio has 35% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almond Butter | Pistachio | |
|---|---|---|
| beta-carotene | 1 UG | 159 UG |
| lutein + zeaxanthin | 1 UG | 1160 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.212 G |
| Total | 0.007 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both almond butter and pistachio contain significant amounts of linoleic acid.
| Almond Butter | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 13.605 G | 13.125 G |
| Total | 13.605 G | 13.13 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Almond Butter g
()
|
Daily Values (%) |
Pistachio g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or pistachio contain more calories in 100 grams?Both almond butter and pistachio are high in calories. Almond butter has a little more calories ( 10%) than pistachio by weight - almond butter has 614 calories in 100g and pistachio has 572 calories.
Does almond butter or pistachio contain more calcium?
Both almond butter and pistachio are high in calcium. Almond butter has 220% more calcium than pistachio - almond butter has 347mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does almond butter or pistachio contain more iron?
Both almond butter and pistachio are high in iron. Pistachio has 20% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and pistachio has 4mg of iron.
Does almond butter or pistachio contain more potassium?
Both almond butter and pistachio are high in potassium. Pistachio has 40% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and pistachio has 1007mg of potassium.