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  6. Pistachio vs. Watermelon seeds

Pistachio vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on differences between Pistachio and Watermelon seeds

  • Pistachio has more Vitamin B6, Copper, and Vitamin B1, however, Watermelon seeds are higher in Magnesium, Zinc, Iron, Phosphorus, Manganese, and Vitamin B3.
  • Pistachio covers your daily Vitamin B6 needs 124% more than Watermelon seeds.
  • Watermelon seeds contain 5 times less Vitamin B1 than Pistachio. Pistachio contains 0.87mg of Vitamin B1, while Watermelon seeds contain 0.19mg.
  • Pistachio has less Saturated Fat.

Food varieties used in this article are Nuts, pistachio nuts, raw and Seeds, watermelon seed kernels, dried.

Infographic

Pistachio vs Watermelon seeds 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
5
:
5
Watermelon seeds
Watermelon seeds
Contains more Calcium +94.4%
Contains more Potassium +58.2%
Contains less Sodium -99%
Contains more Copper +89.5%
Contains more Iron +85.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +54.1%
Contains more Zinc +365.5%
Contains more Manganese +34.5%
Pistachio
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
Watermelon seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 273% 368% 324% 58% 13% 280% 229% 211% 0%
Contains more Calcium +94.4%
Contains more Potassium +58.2%
Contains less Sodium -99%
Contains more Copper +89.5%
Contains more Iron +85.7%
Contains more Magnesium +325.6%
Contains more Phosphorus +54.1%
Contains more Zinc +365.5%
Contains more Manganese +34.5%

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
7
:
2
Watermelon seeds
Watermelon seeds
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +357.9%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +1810.1%
Contains more Vitamin B3 +173.1%
Contains more Folate +13.7%
Equal in Vitamin B2 - 0.145
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%
Watermelon seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 48% 34% 67% 21% 21% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +357.9%
Contains more Vitamin B2 +10.3%
Contains more Vitamin B5 +50.3%
Contains more Vitamin B6 +1810.1%
Contains more Vitamin B3 +173.1%
Contains more Folate +13.7%
Equal in Vitamin B2 - 0.145

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pistachio
Pistachio
1
:
4
Watermelon seeds
Watermelon seeds
Contains more Carbs +77.5%
Contains more Protein +40.5%
Contains more Water +15.6%
Contains more Other +32.2%
Equal in Fats - 47.37
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
Watermelon seeds
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more Carbs +77.5%
Contains more Protein +40.5%
Contains more Water +15.6%
Contains more Other +32.2%
Equal in Fats - 47.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pistachio
Pistachio
2
:
1
Watermelon seeds
Watermelon seeds
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +214%
Contains more Polyunsaturated fat +95.4%
Pistachio
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Watermelon seeds
22% 16% 62%
Saturated Fat: 9.779 g
Monounsaturated Fat: 7.407 g
Polyunsaturated fat: 28.094 g
Contains less Saturated Fat -39.6%
Contains more Monounsaturated Fat +214%
Contains more Polyunsaturated fat +95.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Watermelon seeds Opinion
Net carbs 16.57g 15.31g Pistachio
Protein 20.16g 28.33g Watermelon seeds
Fats 45.32g 47.37g Watermelon seeds
Carbs 27.17g 15.31g Pistachio
Calories 560kcal 557kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Watermelon seeds
Fiber 10.6g Pistachio
Calcium 105mg 54mg Pistachio
Iron 3.92mg 7.28mg Watermelon seeds
Magnesium 121mg 515mg Watermelon seeds
Phosphorus 490mg 755mg Watermelon seeds
Potassium 1025mg 648mg Pistachio
Sodium 1mg 99mg Pistachio
Zinc 2.2mg 10.24mg Watermelon seeds
Copper 1.3mg 0.686mg Pistachio
Manganese 1.2mg 1.614mg Watermelon seeds
Selenium 7µg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 0.19mg Pistachio
Vitamin B2 0.16mg 0.145mg Pistachio
Vitamin B3 1.3mg 3.55mg Watermelon seeds
Vitamin B5 0.52mg 0.346mg Pistachio
Vitamin B6 1.7mg 0.089mg Pistachio
Folate 51µg 58µg Watermelon seeds
Tryptophan 0.251mg 0.39mg Watermelon seeds
Threonine 0.684mg 1.112mg Watermelon seeds
Isoleucine 0.917mg 1.342mg Watermelon seeds
Leucine 1.604mg 2.149mg Watermelon seeds
Lysine 1.138mg 0.887mg Pistachio
Methionine 0.36mg 0.834mg Watermelon seeds
Phenylalanine 1.092mg 2.031mg Watermelon seeds
Valine 1.249mg 1.556mg Watermelon seeds
Histidine 0.512mg 0.775mg Watermelon seeds
Saturated Fat 5.907g 9.779g Pistachio
Monounsaturated Fat 23.257g 7.407g Pistachio
Polyunsaturated fat 14.38g 28.094g Watermelon seeds
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Watermelon seeds
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
19%
Watermelon seeds
Minerals Daily Need Coverage Score
125%
Pistachio
177%
Watermelon seeds

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 3.872g)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.