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Pistachio vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between Pistachio and Pumpkin seeds

  • Pistachio has more Vitamin B6, Vitamin B1, Copper, Phosphorus, Manganese, and Folate, however, Pumpkin seeds has more Zinc, Magnesium, and Fiber.
  • Daily need coverage for Vitamin B6 from Pistachio is 128% higher.
  • Pumpkin seeds have 26 times less Vitamin B1 than Pistachio. Pistachio has 0.87mg of Vitamin B1, while Pumpkin seeds have 0.034mg.
  • Pumpkin seeds are lower in Saturated Fat.

Food types used in this article are Nuts, pistachio nuts, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pistachio vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +90.9%
Contains more PotassiumPotassium +11.5%
Contains more IronIron +18.4%
Contains more CopperCopper +88.4%
Contains more PhosphorusPhosphorus +432.6%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +141.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +116.5%
Contains more ZincZinc +368.2%

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% 31% 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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +732.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2458.8%
Contains more Vitamin B2Vitamin B2 +207.7%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +828.6%
Contains more Vitamin B6Vitamin B6 +4494.6%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +133.6%
Contains more CarbsCarbs +97.8%
Contains more OtherOther +27.5%
~equal in Protein ~18.55g
~equal in Water ~4.5g

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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +285.6%
Contains more Poly. FatPolyunsaturated fat +62.6%
Contains less Sat. FatSaturated Fat -37.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pistachio Pumpkin seeds Opinion
Calories 560kcal 446kcal Pistachio
Protein 20.16g 18.55g Pistachio
Fats 45.32g 19.4g Pistachio
Vitamin C 5.6mg 0.3mg Pistachio
Net carbs 16.57g 35.35g Pumpkin seeds
Carbs 27.17g 53.75g Pumpkin seeds
Magnesium 121mg 262mg Pumpkin seeds
Calcium 105mg 55mg Pistachio
Potassium 1025mg 919mg Pistachio
Iron 3.92mg 3.31mg Pistachio
Sugar 7.66g Pumpkin seeds
Fiber 10.6g 18.4g Pumpkin seeds
Copper 1.3mg 0.69mg Pistachio
Zinc 2.2mg 10.3mg Pumpkin seeds
Starch 1.67g Pistachio
Phosphorus 490mg 92mg Pistachio
Sodium 1mg 18mg Pistachio
Vitamin A 516IU 62IU Pistachio
Vitamin A 26µg 3µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 1.2mg 0.496mg Pistachio
Selenium 7µg Pistachio
Vitamin B1 0.87mg 0.034mg Pistachio
Vitamin B2 0.16mg 0.052mg Pistachio
Vitamin B3 1.3mg 0.286mg Pistachio
Vitamin B5 0.52mg 0.056mg Pistachio
Vitamin B6 1.7mg 0.037mg Pistachio
Folate 51µg 9µg Pistachio
Saturated Fat 5.907g 3.67g Pumpkin seeds
Monounsaturated Fat 23.257g 6.032g Pistachio
Polyunsaturated fat 14.38g 8.844g Pistachio
Tryptophan 0.251mg 0.326mg Pumpkin seeds
Threonine 0.684mg 0.683mg Pistachio
Isoleucine 0.917mg 0.956mg Pumpkin seeds
Leucine 1.604mg 1.572mg Pistachio
Lysine 1.138mg 1.386mg Pumpkin seeds
Methionine 0.36mg 0.417mg Pumpkin seeds
Phenylalanine 1.092mg 0.924mg Pistachio
Valine 1.249mg 1.491mg Pumpkin seeds
Histidine 0.512mg 0.515mg Pumpkin seeds
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Pistachio
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
125%
Pistachio
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 2.237g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.4)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.