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Pistachio vs. Pumpkin pie — In-Depth Nutrition Comparison

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What are the differences between pistachios and pumpkin pie?

  • Pistachios are higher in copper, vitamin B6, phosphorus, vitamin B1, manganese, iron, fiber, magnesium, and potassium, yet pumpkin pie is higher in vitamin A.
  • Pistachios' daily need coverage for copper is 128% more.
  • Pistachios have 27 times more vitamin B6 than pumpkin pie. While pistachios have 1.7mg of vitamin B6, pumpkin pie has only 0.063mg.
  • The glycemic index of pistachios is lower.

We used Nuts, pistachio nuts, raw and Pie, pumpkin, commercially prepared types in this article.

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Pistachio vs Pumpkin pie infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +764.3%
Contains more CalciumCalcium +64.1%
Contains more PotassiumPotassium +513.8%
Contains more IronIron +335.6%
Contains more CopperCopper +778.4%
Contains more ZincZinc +464.1%
Contains more PhosphorusPhosphorus +504.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +428.6%
Contains more SeleniumSelenium +29.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +276.3%
Contains more Vitamin B1Vitamin B1 +391.5%
Contains more Vitamin B2Vitamin B2 +29%
Contains more Vitamin B3Vitamin B3 +17.4%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin B6Vitamin B6 +2598.4%
Contains more FolateFolate +96.2%
Contains more Vitamin AVitamin A +1623.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pistachio Pumpkin pie DV% diff.
Copper 1.3mg 0.148mg 128%
Vitamin B6 1.7mg 0.063mg 126%
Polyunsaturated fat 14.38g 1.77g 84%
Phosphorus 490mg 81mg 58%
Vitamin B1 0.87mg 0.177mg 58%
Fats 45.32g 9.75g 55%
Monounsaturated fat 23.257g 4.6g 47%
Vitamin A 26µg 448µg 47%
Manganese 1.2mg 0.227mg 42%
Iron 3.92mg 0.9mg 38%
Fiber 10.6g 1.8g 35%
Protein 20.16g 3.9g 33%
Magnesium 121mg 14mg 25%
Potassium 1025mg 167mg 25%
Saturated fat 5.907g 1.988g 18%
Calories 560kcal 243kcal 16%
Zinc 2.2mg 0.39mg 16%
Vitamin B12 0µg 0.35µg 15%
Vitamin E 2.86mg 0.76mg 14%
Vitamin K 13.2µg 11%
Sodium 1mg 239mg 10%
Cholesterol 0mg 26mg 9%
Choline 37.5mg 7%
Vitamin C 5.6mg 0mg 6%
Folate 51µg 26µg 6%
Starch 1.67g 10.73g 4%
Calcium 105mg 64mg 4%
Fructose 0.24g 2.85g 3%
Selenium 7µg 5.4µg 3%
Carbs 27.17g 34.83g 3%
Vitamin B2 0.16mg 0.124mg 3%
Vitamin B5 0.52mg 0.452mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B3 1.3mg 1.107mg 1%
Net carbs 16.57g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 7.66g 18.88g N/A
Tryptophan 0.251mg 0.048mg 0%
Threonine 0.684mg 0.154mg 0%
Isoleucine 0.917mg 0.158mg 0%
Leucine 1.604mg 0.297mg 0%
Lysine 1.138mg 0.192mg 0%
Methionine 0.36mg 0.249mg 0%
Phenylalanine 1.092mg 0.175mg 0%
Valine 1.249mg 0.211mg 0%
Histidine 0.512mg 0.088mg 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +416.9%
Contains more FatsFats +364.8%
Contains more OtherOther +163.7%
Contains more CarbsCarbs +28.2%
Contains more WaterWater +1053.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +405.6%
Contains more Poly. FatPolyunsaturated fat +712.4%
Contains less Sat. FatSaturated fat -66.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +542.5%
Contains more SucroseSucrose +35.4%
Contains more GlucoseGlucose +1081.3%
Contains more FructoseFructose +1087.5%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +458.8%
Contains more GalactoseGalactose +∞%

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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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.