Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pistachio vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

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
Copy 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" 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%

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

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.
Pistachio Pumpkin seed
Lower in Sugars 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

Which food is preferable in case of diets?

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

People also compare

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 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 definitely stated which food is richer in minerals. See charts below for detailed information.

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 Pistachio Pumpkin seed Opinion
Calories 560 446 Pistachio
Protein 20.16 18.55 Pistachio
Fats 45.32 19.4 Pistachio
Vitamin C 5.6 0.3 Pistachio
Carbs 27.17 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.92 3.31 Pistachio
Calcium 105 55 Pistachio
Potassium 1025 919 Pistachio
Magnesium 121 262 Pumpkin seed
Sugars 7.66 Pumpkin seed
Fiber 10.6 18.4 Pumpkin seed
Copper 1.3 0.69 Pistachio
Zinc 2.2 10.3 Pumpkin seed
Starch 1.67 Pistachio
Phosphorus 490 92 Pistachio
Sodium 1 18 Pistachio
Vitamin A 516 62 Pistachio
Vitamin E 2.86 Pistachio
Vitamin D 0 0
Vitamin B1 0.87 0.034 Pistachio
Vitamin B2 0.16 0.052 Pistachio
Vitamin B3 1.3 0.286 Pistachio
Vitamin B5 0.52 0.056 Pistachio
Vitamin B6 1.7 0.037 Pistachio
Vitamin B12 0 0
Vitamin K
Folate 51 9 Pistachio
Trans Fat 0 Pumpkin seed
Saturated Fat 5.907 3.67 Pumpkin seed
Monounsaturated Fat 23.257 6.032 Pistachio
Polyunsaturated fat 14.38 8.844 Pistachio
Tryptophan 0.251 0.326 Pumpkin seed
Threonine 0.684 0.683 Pistachio
Isoleucine 0.917 0.956 Pumpkin seed
Leucine 1.604 1.572 Pistachio
Lysine 1.138 1.386 Pumpkin seed
Methionine 0.36 0.417 Pumpkin seed
Phenylalanine 1.092 0.924 Pistachio
Valine 1.249 1.491 Pumpkin seed
Histidine 0.512 0.515 Pumpkin seed
Fructose 0.24 Pistachio

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 of 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.