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  6. Watermelon seeds vs. Pistachio

Watermelon seeds vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between Watermelon seeds and Pistachio

  • Watermelon seeds have more Magnesium, Zinc, Iron, Phosphorus, Manganese, and Vitamin B3, however, Pistachio is higher in Vitamin B6, Copper, and Vitamin B1.
  • Pistachio covers your daily Vitamin B6 needs 124% more than Watermelon seeds.
  • Pistachio contains 5 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Pistachio contains 2.2mg.
  • Pistachio has less Saturated Fat.

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

Infographic

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

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.
Watermelon seeds
Watermelon seeds
2
:
7
Pistachio
Pistachio
Contains more Vitamin B3 +173.1%
Contains more Folate +13.7%
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%
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%
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%
Contains more Vitamin B3 +173.1%
Contains more Folate +13.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Watermelon seeds
Watermelon seeds
4
:
1
Pistachio
Pistachio
Contains more Protein +40.5%
Contains more Water +15.6%
Contains more Other +32.2%
Contains more Carbs +77.5%
Equal in Fats - 45.32
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
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
Contains more Protein +40.5%
Contains more Water +15.6%
Contains more Other +32.2%
Contains more Carbs +77.5%
Equal in Fats - 45.32

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Pistachio
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 Watermelon seeds Pistachio Opinion
Net carbs 15.31g 16.57g Pistachio
Protein 28.33g 20.16g Watermelon seeds
Fats 47.37g 45.32g Watermelon seeds
Carbs 15.31g 27.17g Pistachio
Calories 557kcal 560kcal Pistachio
Starch 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Watermelon seeds
Fiber 10.6g Pistachio
Calcium 54mg 105mg Pistachio
Iron 7.28mg 3.92mg Watermelon seeds
Magnesium 515mg 121mg Watermelon seeds
Phosphorus 755mg 490mg Watermelon seeds
Potassium 648mg 1025mg Pistachio
Sodium 99mg 1mg Pistachio
Zinc 10.24mg 2.2mg Watermelon seeds
Copper 0.686mg 1.3mg Pistachio
Manganese 1.614mg 1.2mg Watermelon seeds
Selenium 7µg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Vitamin C 0mg 5.6mg Pistachio
Vitamin B1 0.19mg 0.87mg Pistachio
Vitamin B2 0.145mg 0.16mg Pistachio
Vitamin B3 3.55mg 1.3mg Watermelon seeds
Vitamin B5 0.346mg 0.52mg Pistachio
Vitamin B6 0.089mg 1.7mg Pistachio
Folate 58µg 51µg Watermelon seeds
Tryptophan 0.39mg 0.251mg Watermelon seeds
Threonine 1.112mg 0.684mg Watermelon seeds
Isoleucine 1.342mg 0.917mg Watermelon seeds
Leucine 2.149mg 1.604mg Watermelon seeds
Lysine 0.887mg 1.138mg Pistachio
Methionine 0.834mg 0.36mg Watermelon seeds
Phenylalanine 2.031mg 1.092mg Watermelon seeds
Valine 1.556mg 1.249mg Watermelon seeds
Histidine 0.775mg 0.512mg Watermelon seeds
Saturated Fat 9.779g 5.907g Pistachio
Monounsaturated Fat 7.407g 23.257g Pistachio
Polyunsaturated fat 28.094g 14.38g 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
Watermelon seeds Pistachio
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
19%
Watermelon seeds
71%
Pistachio
Minerals Daily Need Coverage Score
177%
Watermelon seeds
125%
Pistachio

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.