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Pumpkin seed vs Pistachio - 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.
Pumpkin seed Pistachio
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
Pumpkin seed Pistachio
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
3
Pumpkin seed
49
Pistachio
Mineral Summary Score
86
Pumpkin seed
83
Pistachio

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 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%
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%

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
111%
Pumpkin seed
121%
Pistachio
Carbohydrates
54%
Pumpkin seed
27%
Pistachio
Fats
90%
Pumpkin seed
209%
Pistachio

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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 Pumpkin seed Pistachio Opinion
Calories 446 560 Pistachio
Protein 18.55 20.16 Pistachio
Fats 19.4 45.32 Pistachio
Vitamin C 0.3 5.6 Pistachio
Carbs 53.75 27.17 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.92 Pistachio
Calcium 55 105 Pistachio
Potassium 919 1025 Pistachio
Magnesium 262 121 Pumpkin seed
Sugars 7.66 Pistachio
Fiber 18.4 10.6 Pumpkin seed
Copper 0.69 1.3 Pistachio
Zinc 10.3 2.2 Pumpkin seed
Starch 1.67 Pistachio
Phosphorus 92 490 Pistachio
Sodium 18 1 Pistachio
Vitamin A 62 516 Pistachio
Vitamin E 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.034 0.87 Pistachio
Vitamin B2 0.052 0.16 Pistachio
Vitamin B3 0.286 1.3 Pistachio
Vitamin B5 0.056 0.52 Pistachio
Vitamin B6 0.037 1.7 Pistachio
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 5.907 Pumpkin seed
Monounsaturated Fat 6.032 23.257 Pistachio
Polyunsaturated fat 8.844 14.38 Pistachio
Tryptophan 0.326 0.251 Pumpkin seed
Threonine 0.683 0.684 Pistachio
Isoleucine 0.956 0.917 Pumpkin seed
Leucine 1.572 1.604 Pistachio
Lysine 1.386 1.138 Pumpkin seed
Methionine 0.417 0.36 Pumpkin seed
Phenylalanine 0.924 1.092 Pistachio
Valine 1.491 1.249 Pumpkin seed
Histidine 0.515 0.512 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.