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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 Calcium +90.9%
Contains more Iron +18.4%
Contains more Phosphorus +432.6%
Contains more Potassium +11.5%
Contains less Sodium -94.4%
Contains more Copper +88.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Magnesium +116.5%
Contains more Zinc +368.2%
Contains more Calcium +90.9%
Contains more Iron +18.4%
Contains more Phosphorus +432.6%
Contains more Potassium +11.5%
Contains less Sodium -94.4%
Contains more Copper +88.4%

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 A +732.3%
Contains more Vitamin C +1766.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 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 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
Contains more Vitamin A +732.3%
Contains more Vitamin C +1766.7%
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%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pistachio Opinion
Net carbs 35.35g 16.57g Pumpkin seed
Protein 18.55g 20.16g Pistachio
Fats 19.4g 45.32g Pistachio
Carbs 53.75g 27.17g Pumpkin seed
Calories 446kcal 560kcal Pistachio
Starch g 1.67g Pistachio
Fructose g 0.24g Pistachio
Sugar g 7.66g Pumpkin seed
Fiber 18.4g 10.6g Pumpkin seed
Calcium 55mg 105mg Pistachio
Iron 3.31mg 3.92mg Pistachio
Magnesium 262mg 121mg Pumpkin seed
Phosphorus 92mg 490mg Pistachio
Potassium 919mg 1025mg Pistachio
Sodium 18mg 1mg Pistachio
Zinc 10.3mg 2.2mg Pumpkin seed
Copper 0.69mg 1.3mg Pistachio
Vitamin A 62IU 516IU Pistachio
Vitamin E mg 2.86mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 5.6mg 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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.251mg Pumpkin seed
Threonine 0.683mg 0.684mg Pistachio
Isoleucine 0.956mg 0.917mg Pumpkin seed
Leucine 1.572mg 1.604mg Pistachio
Lysine 1.386mg 1.138mg Pumpkin seed
Methionine 0.417mg 0.36mg Pumpkin seed
Phenylalanine 0.924mg 1.092mg Pistachio
Valine 1.491mg 1.249mg Pumpkin seed
Histidine 0.515mg 0.512mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 5.907g Pumpkin seed
Monounsaturated Fat 6.032g 23.257g Pistachio
Polyunsaturated fat 8.844g 14.38g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Pistachio
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
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

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 - 28)
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.

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.