Peanut Butter vs. Pistachio
Nutrition comparison of Peanut Butter and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pistachio:
- Both pistachio and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Pistachio has more thiamin, riboflavin and Vitamin B6, however, peanut butter contains more niacin and pantothenic acid.
- Pistachio is an excellent source of iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and peanut butter are high in calories. Pistachio is very similar to pistachio for calories - pistachio has 572 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in carbs and similar to pistachio for protein and fat. Peanut butter has a macronutrient ratio of 15:14:71 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pistachio | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 14% | 19% |
| Fat | 71% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter has 24% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both pistachio and peanut butter are high in dietary fiber. Pistachio has 29% more dietary fiber than peanut butter - pistachio has 10.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pistachio and peanut butter contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both pistachio and peanut butter are high in protein. Peanut butter has 14% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both pistachio and peanut butter are high in saturated fat. Peanut butter has 35% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than peanut butter - pistachio has 3mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than peanut butter - pistachio has 13ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 190% more Vitamin E than pistachio - pistachio has 2.2mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Pistachio and peanut butter contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin and Vitamin B6, however, peanut butter contains more niacin and pantothenic acid. Both peanut butter and pistachio contain significant amounts of folate.
| Peanut Butter | Pistachio | |
|---|---|---|
| Thiamin | 0.106 MG | 0.695 MG |
| Riboflavin | 0.111 MG | 0.234 MG |
| Niacin | 13.696 MG | 1.373 MG |
| Pantothenic acid | 1.118 MG | 0.513 MG |
| Vitamin B6 | 0.418 MG | 1.122 MG |
| Folate | 92 UG | 51 UG |
Minerals
calcium
Both pistachio and peanut butter are high in calcium. Pistachio has 138% more calcium than peanut butter - pistachio has 107mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Pistachio is an excellent source of iron and it has 112% more iron than peanut butter - pistachio has 4mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pistachio and peanut butter are high in potassium. Pistachio has 35% more potassium than peanut butter - pistachio has 1007mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.212 G |
| Total | 0.078 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and pistachio contain significant amounts of linoleic acid.
| Peanut Butter | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 13.854 G | 13.125 G |
| Total | 13.854 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: Peanut Butter (Peanut butter, chunk style, with salt) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Peanut 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 pistachio or peanut butter contain more calories in 100 grams?Both pistachio and peanut butter are high in calories. Pistachio is quite similar to pistachio for calories - pistachio has 572 calories in 100g and peanut butter has 589 calories.
Does pistachio or peanut butter contain more calcium?
Both pistachio and peanut butter are high in calcium. Pistachio has 140% more calcium than peanut butter - pistachio has 107mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does pistachio or peanut butter contain more iron?
Pistachio is an abundant source of iron and it has 110% more iron than peanut butter - pistachio has 4mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does pistachio or peanut butter contain more potassium?
Both pistachio and peanut butter are high in potassium. Pistachio has 40% more potassium than peanut butter - pistachio has 1007mg of potassium in 100 grams and peanut butter has 745mg of potassium.