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Pumpkin seeds vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between Pumpkin seeds and Pistachio

  • Pumpkin seeds have more Zinc, Magnesium, and Fiber, however, Pistachio have more Vitamin B6, Vitamin B1, Copper, Phosphorus, Manganese, and Folate.
  • Daily need coverage for Vitamin B6 from Pistachio is 128% higher.
  • Pistachio has 5 times less Zinc than Pumpkin seeds. Pumpkin seeds have 10.3mg of Zinc, while Pistachio has 2.2mg.
  • Pumpkin seeds are lower in Saturated Fat.

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

Infographic

Pumpkin seeds vs Pistachio 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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%
Contains more MagnesiumMagnesium +116.5%
Contains more ZincZinc +368.2%
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%

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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 19% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +732.3%
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
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
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
Contains more CarbsCarbs +97.8%
Contains more OtherOther +27.5%
Contains more FatsFats +133.6%
~equal in Protein ~20.16g
~equal in Water ~4.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
14% 53% 33%
Saturated Fat: Sat. Fat 5.907 g
Monounsaturated Fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated Fat -37.9%
Contains more Mono. FatMonounsaturated Fat +285.6%
Contains more Poly. FatPolyunsaturated fat +62.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Pistachio
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 Pumpkin seeds Pistachio Opinion
Calories 446kcal 560kcal Pistachio
Protein 18.55g 20.16g Pistachio
Fats 19.4g 45.32g Pistachio
Vitamin C 0.3mg 5.6mg Pistachio
Net carbs 35.35g 16.57g Pumpkin seeds
Carbs 53.75g 27.17g Pumpkin seeds
Magnesium 262mg 121mg Pumpkin seeds
Calcium 55mg 105mg Pistachio
Potassium 919mg 1025mg Pistachio
Iron 3.31mg 3.92mg Pistachio
Sugar 7.66g Pumpkin seeds
Fiber 18.4g 10.6g Pumpkin seeds
Copper 0.69mg 1.3mg Pistachio
Zinc 10.3mg 2.2mg Pumpkin seeds
Starch 1.67g Pistachio
Phosphorus 92mg 490mg Pistachio
Sodium 18mg 1mg Pistachio
Vitamin A 62IU 516IU Pistachio
Vitamin A 3µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 0.496mg 1.2mg Pistachio
Selenium 7µg Pistachio
Vitamin B1 0.034mg 0.87mg Pistachio
Vitamin B2 0.052mg 0.16mg Pistachio
Vitamin B3 0.286mg 1.3mg Pistachio
Vitamin B5 0.056mg 0.52mg Pistachio
Vitamin B6 0.037mg 1.7mg Pistachio
Folate 9µg 51µg Pistachio
Saturated Fat 3.67g 5.907g Pumpkin seeds
Monounsaturated Fat 6.032g 23.257g Pistachio
Polyunsaturated fat 8.844g 14.38g Pistachio
Tryptophan 0.326mg 0.251mg Pumpkin seeds
Threonine 0.683mg 0.684mg Pistachio
Isoleucine 0.956mg 0.917mg Pumpkin seeds
Leucine 1.572mg 1.604mg Pistachio
Lysine 1.386mg 1.138mg Pumpkin seeds
Methionine 0.417mg 0.36mg Pumpkin seeds
Phenylalanine 0.924mg 1.092mg Pistachio
Valine 1.491mg 1.249mg Pumpkin seeds
Histidine 0.515mg 0.512mg 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
Pumpkin seeds Pistachio
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
4%
Pumpkin seeds
65%
Pistachio
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
125%
Pistachio

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.