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Pistachio vs Seed - In-Depth Nutrition Comparison

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What are the differences between Pistachio and Seed?

  • Pistachio is higher in Copper, yet Seed is higher in Fiber, Selenium, Manganese, Phosphorus, Calcium, Magnesium, Iron, Vitamin B3 and Zinc.
  • Seed's daily need coverage for Fiber is 95% more.

We used Nuts, pistachio nuts, raw and Seeds, chia seeds, dried types in this article.

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Pistachio vs 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
:
5
Seed
Contains more Potassium +151.8%
Contains more Copper +40.7%
Contains less Sodium -93.8%
Contains more Iron +96.9%
Contains more Calcium +501%
Contains more Magnesium +176.9%
Contains more Zinc +108.2%
Contains more Phosphorus +75.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +151.8%
Contains more Copper +40.7%
Contains less Sodium -93.8%
Contains more Iron +96.9%
Contains more Calcium +501%
Contains more Magnesium +176.9%
Contains more Zinc +108.2%
Contains more Phosphorus +75.5%

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
:
2
Seed
Contains more Vitamin C +250%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49
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 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +250%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49

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
35
Seed
Mineral Summary Score
132
Pistachio
195
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
99%
Seed
Carbohydrates
27%
Pistachio
42%
Seed
Fats
209%
Pistachio
142%
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 Seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pistachio Seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

People also compare

Comparison summary

Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 7.66g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.577g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
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 lower in glycemic index?
?
The foods have equal glycemic indexes (15)

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 Seed Opinion
Calories 560 486 Pistachio
Protein 20.16 16.54 Pistachio
Fats 45.32 30.74 Pistachio
Vitamin C 5.6 1.6 Pistachio
Carbs 27.17 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Pistachio
Iron 3.92 7.72 Seed
Calcium 105 631 Seed
Potassium 1025 407 Pistachio
Magnesium 121 335 Seed
Sugars 7.66 Seed
Fiber 10.6 34.4 Seed
Copper 1.3 0.924 Pistachio
Zinc 2.2 4.58 Seed
Starch 1.67 Pistachio
Phosphorus 490 860 Seed
Sodium 1 16 Pistachio
Vitamin A 516 54 Pistachio
Vitamin E 2.86 0.5 Pistachio
Vitamin D 0 Pistachio
Vitamin B1 0.87 0.62 Pistachio
Vitamin B2 0.16 0.17 Seed
Vitamin B3 1.3 8.83 Seed
Vitamin B5 0.52 Pistachio
Vitamin B6 1.7 Pistachio
Vitamin B12 0 0
Vitamin K
Folate 51 49 Pistachio
Trans Fat 0 0.14 Pistachio
Saturated Fat 5.907 3.33 Seed
Monounsaturated Fat 23.257 2.309 Pistachio
Polyunsaturated fat 14.38 23.665 Seed
Tryptophan 0.251 0.436 Seed
Threonine 0.684 0.709 Seed
Isoleucine 0.917 0.801 Pistachio
Leucine 1.604 1.371 Pistachio
Lysine 1.138 0.97 Pistachio
Methionine 0.36 0.588 Seed
Phenylalanine 1.092 1.016 Pistachio
Valine 1.249 0.95 Pistachio
Histidine 0.512 0.531 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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.