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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.

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

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

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 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 price ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 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)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (15)

All nutrients comparison - raw data values

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