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Pistachio vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 7.66g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.237g)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 8)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.4)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 17mg)
Which food is richer in vitamins?
Pistachio
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
49
Pistachio
3
Pumpkin seed
Mineral Summary Score
83
Pistachio
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +18.4%
Contains more Calcium +90.9%
Contains more Potassium +11.5%
Contains more Copper +88.4%
Contains more Phosphorus +432.6%
Contains less Sodium -94.4%
Contains more Magnesium +116.5%
Contains more Zinc +368.2%
Contains more Iron +18.4%
Contains more Calcium +90.9%
Contains more Potassium +11.5%
Contains more Copper +88.4%
Contains more Phosphorus +432.6%
Contains less Sodium -94.4%
Contains more Magnesium +116.5%
Contains more Zinc +368.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1766.7%
Contains more Vitamin A +732.3%
Contains more Vitamin B1 +2458.8%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +354.5%
Contains more Vitamin B5 +828.6%
Contains more Vitamin B6 +4494.6%
Contains more Vitamin C +1766.7%
Contains more Vitamin A +732.3%
Contains more Vitamin B1 +2458.8%
Contains more Vitamin B2 +207.7%
Contains more Vitamin B3 +354.5%
Contains more Vitamin B5 +828.6%
Contains more Vitamin B6 +4494.6%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
121%
Pistachio
111%
Pumpkin seed
Carbohydrates
27%
Pistachio
54%
Pumpkin seed
Fats
209%
Pistachio
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pistachio Pumpkin seed Opinion
Calories 560 446 Pistachio
Protein 20.16 18.55 Pistachio
Fats 45.32 19.4 Pistachio
Vitamin C 5.6 0.3 Pistachio
Carbs 27.17 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 3.31 Pistachio
Calcium 105 55 Pistachio
Potassium 1025 919 Pistachio
Magnesium 121 262 Pumpkin seed
Sugars 7.66 Pistachio
Fiber 10.6 18.4 Pumpkin seed
Copper 1.3 0.69 Pistachio
Zinc 2.2 10.3 Pumpkin seed
Starch 1.67 Pistachio
Phosphorus 490 92 Pistachio
Sodium 1 18 Pistachio
Vitamin A 516 62 Pistachio
Vitamin E 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.034 Pistachio
Vitamin B2 0.16 0.052 Pistachio
Vitamin B3 1.3 0.286 Pistachio
Vitamin B5 0.52 0.056 Pistachio
Vitamin B6 1.7 0.037 Pistachio
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 5.907 3.67 Pumpkin seed
Monounsaturated Fat 23.257 6.032 Pistachio
Polyunsaturated fat 14.38 8.844 Pistachio
Tryptophan 0.251 0.326 Pumpkin seed
Threonine 0.684 0.683 Pistachio
Isoleucine 0.917 0.956 Pumpkin seed
Leucine 1.604 1.572 Pistachio
Lysine 1.138 1.386 Pumpkin seed
Methionine 0.36 0.417 Pumpkin seed
Phenylalanine 1.092 0.924 Pistachio
Valine 1.249 1.491 Pumpkin seed
Histidine 0.512 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.