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Pistachio vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Pistachio and Pumpkin seed

  • Pistachio has more Vitamin B6, Vitamin B1, Copper, Phosphorus, Manganese, and Folate, however Pumpkin seed has more Zinc, Magnesium, and Fiber.
  • Daily need coverage for Vitamin B6 from Pistachio is 128% higher.
  • Pumpkin seed has 26 times less Vitamin B1 than Pistachio. Pistachio has 0.87mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Pumpkin seed is 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
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%

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 Folate +466.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 Folate +466.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Pumpkin seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pistachio Pumpkin seed 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 seed
Carbs 27.17g 53.75g Pumpkin seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.92mg 3.31mg Pistachio
Calcium 105mg 55mg Pistachio
Potassium 1025mg 919mg Pistachio
Magnesium 121mg 262mg Pumpkin seed
Sugar 7.66g g Pumpkin seed
Fiber 10.6g 18.4g Pumpkin seed
Copper 1.3mg 0.69mg Pistachio
Zinc 2.2mg 10.3mg Pumpkin seed
Starch 1.67g g Pistachio
Phosphorus 490mg 92mg Pistachio
Sodium 1mg 18mg Pistachio
Vitamin A 516IU 62IU Pistachio
Vitamin E 2.86mg mg Pistachio
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 51µg 9µg Pistachio
Trans Fat 0g g Pumpkin seed
Saturated Fat 5.907g 3.67g Pumpkin seed
Monounsaturated Fat 23.257g 6.032g Pistachio
Polyunsaturated fat 14.38g 8.844g Pistachio
Tryptophan 0.251mg 0.326mg Pumpkin seed
Threonine 0.684mg 0.683mg Pistachio
Isoleucine 0.917mg 0.956mg Pumpkin seed
Leucine 1.604mg 1.572mg Pistachio
Lysine 1.138mg 1.386mg Pumpkin seed
Methionine 0.36mg 0.417mg Pumpkin seed
Phenylalanine 1.092mg 0.924mg Pistachio
Valine 1.249mg 1.491mg Pumpkin seed
Histidine 0.512mg 0.515mg Pumpkin seed
Fructose 0.24g g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
4
Pumpkin seed
Mineral Summary Score
132
Pistachio
120
Pumpkin seed

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

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 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 lower in glycemic index?
Pistachio
Pistachio is lower in glycemic index (difference - 15)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Pumpkin seed - 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.