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Seed vs Pistachio - In-Depth Nutrition Comparison

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What are the differences between Seed and Pistachio?

  • Seed is higher in Fiber, Selenium, Manganese, Phosphorus, Calcium, Magnesium, Iron, Vitamin B3, and Zinc, yet Pistachio is higher in Copper.
  • Seed's daily need coverage for Fiber is 95% more.
  • Seed has 8 times more Selenium than Pistachio. While Seed has 55.2µg of Selenium, Pistachio has only 7µg.

We used Seeds, chia seeds, dried and Nuts, pistachio nuts, raw types in this article.

Infographic

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
Seed
5
:
Contains more Calcium +501%
Contains more Iron +96.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +75.5%
Contains more Zinc +108.2%
Contains more Potassium +151.8%
Contains less Sodium -93.8%
Contains more Copper +40.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Calcium +501%
Contains more Iron +96.9%
Contains more Magnesium +176.9%
Contains more Phosphorus +75.5%
Contains more Zinc +108.2%
Contains more Potassium +151.8%
Contains less Sodium -93.8%
Contains more Copper +40.7%

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
Seed
2
:
Contains more Vitamin B3 +579.2%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Equal in Vitamin B2 - 0.16
Equal in Folate - 51
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 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 B3 +579.2%
Contains more Vitamin A +855.6%
Contains more Vitamin E +472%
Contains more Vitamin C +250%
Contains more Vitamin B1 +40.3%
Equal in Vitamin B2 - 0.16
Equal in Folate - 51

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.
Seed Pistachio
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Seed Pistachio Opinion
Net carbs 7.72g 16.57g Pistachio
Protein 16.54g 20.16g Pistachio
Fats 30.74g 45.32g Pistachio
Carbs 42.12g 27.17g Seed
Calories 486kcal 560kcal Pistachio
Starch g 1.67g Pistachio
Fructose g 0.24g Pistachio
Sugar g 7.66g Seed
Fiber 34.4g 10.6g Seed
Calcium 631mg 105mg Seed
Iron 7.72mg 3.92mg Seed
Magnesium 335mg 121mg Seed
Phosphorus 860mg 490mg Seed
Potassium 407mg 1025mg Pistachio
Sodium 16mg 1mg Pistachio
Zinc 4.58mg 2.2mg Seed
Copper 0.924mg 1.3mg Pistachio
Vitamin A 54IU 516IU Pistachio
Vitamin E 0.5mg 2.86mg Pistachio
Vitamin D IU 0IU Pistachio
Vitamin D µg 0µg Pistachio
Vitamin C 1.6mg 5.6mg Pistachio
Vitamin B1 0.62mg 0.87mg Pistachio
Vitamin B2 0.17mg 0.16mg Seed
Vitamin B3 8.83mg 1.3mg Seed
Vitamin B5 mg 0.52mg Pistachio
Vitamin B6 mg 1.7mg Pistachio
Folate 49µg 51µg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.251mg Seed
Threonine 0.709mg 0.684mg Seed
Isoleucine 0.801mg 0.917mg Pistachio
Leucine 1.371mg 1.604mg Pistachio
Lysine 0.97mg 1.138mg Pistachio
Methionine 0.588mg 0.36mg Seed
Phenylalanine 1.016mg 1.092mg Pistachio
Valine 0.95mg 1.249mg Pistachio
Histidine 0.531mg 0.512mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Pistachio
Saturated Fat 3.33g 5.907g Seed
Monounsaturated Fat 2.309g 23.257g Pistachio
Polyunsaturated fat 23.665g 14.38g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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
35
Seed
71
Pistachio
Mineral Summary Score
195
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
99%
Seed
121%
Pistachio
Carbohydrates
42%
Seed
27%
Pistachio
Fats
142%
Seed
209%
Pistachio

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.577g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 13)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.6)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 15mg)
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.