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
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 560kcal |
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| Protein | 18.55g | 20.16g |
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| Fats | 19.4g | 45.32g |
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| Vitamin C | 0.3mg | 5.6mg |
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| Net carbs | 35.35g | 16.57g |
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| Carbs | 53.75g | 27.17g |
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| Magnesium | 262mg | 121mg |
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| Calcium | 55mg | 105mg |
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| Potassium | 919mg | 1025mg |
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| Iron | 3.31mg | 3.92mg |
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| Sugar | 7.66g |
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| Fiber | 18.4g | 10.6g |
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| Copper | 0.69mg | 1.3mg |
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| Zinc | 10.3mg | 2.2mg |
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| Starch | 1.67g |
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| Phosphorus | 92mg | 490mg |
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| Sodium | 18mg | 1mg |
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| Vitamin A | 62IU | 516IU |
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| Vitamin A RAE | 3µg | 26µg |
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| Vitamin E | 2.86mg |
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| Manganese | 0.496mg | 1.2mg |
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| Selenium | 7µg |
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| Vitamin B1 | 0.034mg | 0.87mg |
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| Vitamin B2 | 0.052mg | 0.16mg |
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| Vitamin B3 | 0.286mg | 1.3mg |
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| Vitamin B5 | 0.056mg | 0.52mg |
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| Vitamin B6 | 0.037mg | 1.7mg |
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| Folate | 9µg | 51µg |
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| Saturated Fat | 3.67g | 5.907g |
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| Monounsaturated Fat | 6.032g | 23.257g |
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| Polyunsaturated fat | 8.844g | 14.38g |
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| Tryptophan | 0.326mg | 0.251mg |
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| Threonine | 0.683mg | 0.684mg |
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| Isoleucine | 0.956mg | 0.917mg |
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| Leucine | 1.572mg | 1.604mg |
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| Lysine | 1.386mg | 1.138mg |
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| Methionine | 0.417mg | 0.36mg |
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| Phenylalanine | 0.924mg | 1.092mg |
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| Valine | 1.491mg | 1.249mg |
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| Histidine | 0.515mg | 0.512mg |
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| Fructose | 0.24g |
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| Omega-6 - Linoleic acid | 14.091g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
65%
Minerals Daily Need Coverage Score
103%
125%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 2.237g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.4)
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Pistachio is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Pistachio is relatively richer in minerals
Which food is richer in vitamins?
Pistachio is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)