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Pumpkin seed vs Pistachio - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Pistachio

  • Pumpkin seed has more Zinc, Magnesium, and Fiber, however Pistachio has 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 seed. Pumpkin seed has 10.3mg of Zinc, while Pistachio has 2.2mg.
  • Pumpkin seed is 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +116.5%
Contains more Zinc +368.2%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Magnesium +116.5%
Contains more Zinc +368.2%
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%

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 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 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%
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

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
4
Pumpkin seed
71
Pistachio
Mineral Summary Score
120
Pumpkin seed
132
Pistachio

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

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.
Pumpkin seed 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

  1. Pumpkin seed - 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.