Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashew butter
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashew butter and pistachio:
Both cashew butter and pistachio are high in calories. Cashew butter is very similar to pistachio for calories - cashew butter has 587 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, cashew butter is similar to pistachio for protein, carbs and fat. Cashew butter has a macronutrient ratio of 11:18:71 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashew Butter | Pistachio | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 18% | 19% |
| Fat | 71% | 68% |
| Alcohol | ~ | ~ |
Cashew butter and pistachio contain similar amounts of carbs - cashew butter has 27.6g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
Pistachio is an excellent source of dietary fiber and it has 415% more dietary fiber than cashew butter - cashew butter has 2g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
Cashew butter has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and cashew butter does not contain significant amounts.
Both cashew butter and pistachio are high in protein. Pistachio has 20% more protein than cashew butter - cashew butter has 17.6g of protein per 100 grams and pistachio has 21.1g of protein.
Both cashew butter and pistachio are high in saturated fat. Cashew butter has 73% more saturated fat than pistachio - cashew butter has 9.8g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Pistachio has more Vitamin C than cashew butter - pistachio has 3mg of Vitamin C per 100 grams and cashew butter does not contain significant amounts.
Pistachio has more Vitamin A than cashew butter - pistachio has 13ug of Vitamin A per 100 grams and cashew butter does not contain significant amounts.
Pistachio has more Vitamin E than cashew butter - pistachio has 2.2mg of Vitamin E per 100 grams and cashew butter does not contain significant amounts.
Pistachio has more Vitamin K than cashew butter - pistachio has 13.2ug of Vitamin K per 100 grams and cashew butter does not contain significant amounts.
Pistachio has more thiamin and Vitamin B6, however, cashew butter contains more pantothenic acid. Both cashew butter and pistachio contain significant amounts of riboflavin, niacin and folate.
| Cashew Butter | Pistachio | |
|---|---|---|
| Thiamin | 0.312 MG | 0.695 MG |
| Riboflavin | 0.187 MG | 0.234 MG |
| Niacin | 1.599 MG | 1.373 MG |
| Pantothenic acid | 1.201 MG | 0.513 MG |
| Vitamin B6 | 0.252 MG | 1.122 MG |
| Folate | 68 UG | 51 UG |
Both cashew butter and pistachio are high in calcium. Pistachio has 149% more calcium than cashew butter - cashew butter has 43mg of calcium per 100 grams and pistachio has 107mg of calcium.
Both cashew butter and pistachio are high in iron. Cashew butter has 25% more iron than pistachio - cashew butter has 5mg of iron per 100 grams and pistachio has 4mg of iron.
Both cashew butter and pistachio are high in potassium. Pistachio has 84% more potassium than cashew butter - cashew butter has 546mg of potassium per 100 grams and pistachio has 1007mg of potassium.
For omega-3 fatty acids, both cashew butter and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Cashew Butter | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.171 G | 0.212 G |
| Total | 0.171 G | 0.212 G |
Comparing omega-6 fatty acids, both cashew butter and pistachio contain significant amounts of linoleic acid.
| Cashew Butter | Pistachio | |
|---|---|---|
| linoleic acid | 8.166 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 8.166 G | 13.13 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cashew Butter or Pistachio .
Note: The specific food items compared are: Cashew Butter (Nuts, cashew butter, plain, without salt added) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Cashew 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 | |||