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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.

Infographic

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

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
:
2
Seed
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Contains more Vitamin B3 +579.2%
Equal in Vitamin B2 - 0.17
Equal in Folate - 49

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 Seed
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pistachio Seed Opinion
Net carbs 16.57g 7.72g Pistachio
Protein 20.16g 16.54g Pistachio
Fats 45.32g 30.74g Pistachio
Carbs 27.17g 42.12g Seed
Calories 560kcal 486kcal Pistachio
Starch 1.67g g Pistachio
Fructose 0.24g g Pistachio
Sugar 7.66g g Seed
Fiber 10.6g 34.4g Seed
Calcium 105mg 631mg Seed
Iron 3.92mg 7.72mg Seed
Magnesium 121mg 335mg Seed
Phosphorus 490mg 860mg Seed
Potassium 1025mg 407mg Pistachio
Sodium 1mg 16mg Pistachio
Zinc 2.2mg 4.58mg Seed
Copper 1.3mg 0.924mg Pistachio
Vitamin A 516IU 54IU Pistachio
Vitamin E 2.86mg 0.5mg Pistachio
Vitamin D 0IU IU Pistachio
Vitamin D 0µg µg Pistachio
Vitamin C 5.6mg 1.6mg Pistachio
Vitamin B1 0.87mg 0.62mg Pistachio
Vitamin B2 0.16mg 0.17mg Seed
Vitamin B3 1.3mg 8.83mg Seed
Vitamin B5 0.52mg mg Pistachio
Vitamin B6 1.7mg mg Pistachio
Folate 51µg 49µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.251mg 0.436mg Seed
Threonine 0.684mg 0.709mg Seed
Isoleucine 0.917mg 0.801mg Pistachio
Leucine 1.604mg 1.371mg Pistachio
Lysine 1.138mg 0.97mg Pistachio
Methionine 0.36mg 0.588mg Seed
Phenylalanine 1.092mg 1.016mg Pistachio
Valine 1.249mg 0.95mg Pistachio
Histidine 0.512mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Pistachio
Saturated Fat 5.907g 3.33g Seed
Monounsaturated Fat 23.257g 2.309g Pistachio
Polyunsaturated fat 14.38g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
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 food.
Protein
121%
Pistachio
99%
Seed
Carbohydrates
27%
Pistachio
42%
Seed
Fats
209%
Pistachio
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.577g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 13)
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)

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. 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.