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  6. Pumpkin seeds vs. Pistachio

Pumpkin seeds vs. Pistachio — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and pistachios

  • Pumpkin seeds have more zinc, magnesium, and fiber; however, pistachios have more vitamin B6, vitamin B1, copper, phosphorus, manganese, and folate.
  • Daily need coverage for vitamin B6 for pistachios is 128% higher.
  • Pistachios have 5 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while pistachios have 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% 1% 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% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin CVitamin C +1766.7%
Contains more Vitamin AVitamin A +766.7%
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pistachio DV% diff.
Vitamin B6 0.037mg 1.7mg 128%
Zinc 10.3mg 2.2mg 74%
Vitamin B1 0.034mg 0.87mg 70%
Copper 0.69mg 1.3mg 68%
Phosphorus 92mg 490mg 57%
Monounsaturated fat 6.032g 23.257g 43%
Fats 19.4g 45.32g 40%
Polyunsaturated fat 8.844g 14.38g 37%
Magnesium 262mg 121mg 34%
Fiber 18.4g 10.6g 31%
Manganese 0.496mg 1.2mg 31%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Folate 9µg 51µg 11%
Saturated fat 3.67g 5.907g 10%
Vitamin B5 0.056mg 0.52mg 9%
Carbs 53.75g 27.17g 9%
Iron 3.31mg 3.92mg 8%
Vitamin B2 0.052mg 0.16mg 8%
Vitamin B3 0.286mg 1.3mg 6%
Calories 446kcal 560kcal 6%
Vitamin C 0.3mg 5.6mg 6%
Calcium 55mg 105mg 5%
Protein 18.55g 20.16g 3%
Vitamin A 3µg 26µg 3%
Potassium 919mg 1025mg 3%
Sodium 18mg 1mg 1%
Starch 1.67g 1%
Net carbs 35.35g 16.57g N/A
Sugar 7.66g N/A
Tryptophan 0.326mg 0.251mg 0%
Threonine 0.683mg 0.684mg 0%
Isoleucine 0.956mg 0.917mg 0%
Leucine 1.572mg 1.604mg 0%
Lysine 1.386mg 1.138mg 0%
Methionine 0.417mg 0.36mg 0%
Phenylalanine 0.924mg 1.092mg 0%
Valine 1.491mg 1.249mg 0%
Histidine 0.515mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

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%

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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.