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  6. Pistachio vs. Seed

Pistachio vs. Seed — In-Depth Nutrition Comparison

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What are the differences between Pistachio and Seed?

  • Pistachio is higher in Copper, yet Seed is higher in Fiber, Selenium, Manganese, Phosphorus, Calcium, Magnesium, Iron, Vitamin B3, and Zinc.
  • Seed's daily need coverage for Fiber is 95% more.

We used Nuts, pistachio nuts, raw and Seeds, chia seeds, dried types in this article.

Infographic

Pistachio vs Seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pistachio
Pistachio
3
:
7
Seed
Seed
Contains more Potassium +151.8%
Contains less Sodium -93.8%
Contains more Copper +40.7%
Contains more Calcium +501%
Contains more Iron +96.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +75.5%
Contains more Zinc +108.2%
Contains more Manganese +126.9%
Contains more Selenium +688.6%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +151.8%
Contains less Sodium -93.8%
Contains more Copper +40.7%
Contains more Calcium +501%
Contains more Iron +96.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +75.5%
Contains more Zinc +108.2%
Contains more Manganese +126.9%
Contains more Selenium +688.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pistachio
Pistachio
8
:
2
Seed
Seed
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49
Pistachio
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
2
:
3
Seed
Seed
Contains more Protein +21.9%
Contains more Fats +47.4%
Contains more Carbs +55%
Contains more Water +32.7%
Contains more Other +61.1%
Pistachio
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +21.9%
Contains more Fats +47.4%
Contains more Carbs +55%
Contains more Water +32.7%
Contains more Other +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
1
:
2
Seed
Seed
Contains more Monounsaturated Fat +907.2%
Contains less Saturated Fat -43.6%
Contains more Polyunsaturated fat +64.6%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +907.2%
Contains less Saturated Fat -43.6%
Contains more Polyunsaturated fat +64.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pistachio Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Seed Opinion
Net carbs 16.57g 7.72g Pistachio
Protein 20.16g 16.54g Pistachio
Fats 45.32g 30.74g Pistachio
Carbs 27.17g 42.12g Seed
Calories 560kcal 486kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Seed
Fiber 10.6g 34.4g Seed
Calcium 105mg 631mg Seed
Iron 3.92mg 7.72mg Seed
Magnesium 121mg 335mg Seed
Phosphorus 490mg 860mg Seed
Potassium 1025mg 407mg Pistachio
Sodium 1mg 16mg Pistachio
Zinc 2.2mg 4.58mg Seed
Copper 1.3mg 0.924mg Pistachio
Manganese 1.2mg 2.723mg Seed
Selenium 7µg 55.2µg Seed
Vitamin A 516IU 54IU Pistachio
Vitamin A RAE 26µg Pistachio
Vitamin E 2.86mg 0.5mg Pistachio
Vitamin C 5.6mg 1.6mg Pistachio
Vitamin B1 0.87mg 0.62mg Pistachio
Vitamin B2 0.16mg 0.17mg Seed
Vitamin B3 1.3mg 8.83mg Seed
Vitamin B5 0.52mg Pistachio
Vitamin B6 1.7mg Pistachio
Folate 51µg 49µg Pistachio
Tryptophan 0.251mg 0.436mg Seed
Threonine 0.684mg 0.709mg Seed
Isoleucine 0.917mg 0.801mg Pistachio
Leucine 1.604mg 1.371mg Pistachio
Lysine 1.138mg 0.97mg Pistachio
Methionine 0.36mg 0.588mg Seed
Phenylalanine 1.092mg 1.016mg Pistachio
Valine 1.249mg 0.95mg Pistachio
Histidine 0.512mg 0.531mg Seed
Trans Fat 0g 0.14g Pistachio
Saturated Fat 5.907g 3.33g Seed
Monounsaturated Fat 23.257g 2.309g Pistachio
Polyunsaturated fat 14.38g 23.665g Seed
Omega-6 - Linoleic acid 14.091g 5.835g Pistachio
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
71%
Pistachio
35%
Seed
Minerals Daily Need Coverage Score
125%
Pistachio
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.577g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 13)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
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)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.