Raw pistachios vs Lower sodium almond butter
In short
Gram for gram, there are 15% more calories in lower sodium almond butter than in raw pistachios (645 vs 560 in 100 g). Both get most of their calories from fat.
More in raw pistachios: vitamin B6, thiamin (9.2×), copper, selenium (8.8×) and 3 more. More in lower sodium almond butter: vitamin E (5.8×), riboflavin (5.9×), magnesium (2.2×), niacin (3×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
20.2 g protein · 27.2 g carbs (7.7 g sugars) · 45.3 g fat
20.8 g protein · 21.2 g carbs (4.4 g sugars) · 53 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin B61.7 mg · 0.084 mg100%5%
- Vitamin E2.9 mg · 16.7 mg19%111%
- Thiamin (B1)0.87 mg · 0.095 mg73%8%
- Riboflavin (B2)0.16 mg · 0.94 mg12%72%
- Copper1.3 mg · 0.97 mg144%108%
- Magnesium121 mg · 268 mg29%64%
- Niacin (B3)1.3 mg · 3.9 mg8%24%
- Calcium105 mg · 264 mg8%20%
- Selenium7 µg · 0.8 µg13%1%
- Total fat45.3 g · 53 g58%68%
- Zinc2.2 mg · 3.2 mg20%29%
- Saturated fatlimit5.9 g · 4.3 g30%21%
- Vitamin C5.6 mg · 0 mg6%0%
- Potassium1,025 mg · 745 mg22%16%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein20.2 g · 20.8 g40%·42%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates27.2 g · 21.2 g10%·8%
- Fiber10.6 g · 9.7 g38%·35%
- Sodiumlimit1 mg · 1 mg<1%·<1%
- Iron3.9 mg · 4.1 mg22%·23%
- Phosphorus490 mg · 507 mg39%·41%
- Vitamin A26 µg · 0 µg3%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Folate51 µg · 42 µg13%·11%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: manganese, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Raw pistachios (SR Legacy 170184), Lower sodium almond butter (Survey (FNDDS) 2707534). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.