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Watermelon seeds vs. Pistachio — In-Depth Nutrition Comparison

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A recap on differences between Watermelon seeds and Pistachio

  • Watermelon seeds have more Magnesium, Zinc, Iron, Phosphorus, Manganese, and Vitamin B3, however, Pistachio is higher in Vitamin B6, Copper, and Vitamin B1.
  • Pistachio covers your daily Vitamin B6 needs 124% more than Watermelon seeds.
  • Pistachio contains 5 times less Zinc than Watermelon seeds. Watermelon seeds contain 10.24mg of Zinc, while Pistachio contains 2.2mg.
  • Pistachio has less Saturated Fat.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Nuts, pistachio nuts, raw.

Infographic

Watermelon seeds vs Pistachio 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 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 +325.6%
Contains more IronIron +85.7%
Contains more ZincZinc +365.5%
Contains more PhosphorusPhosphorus +54.1%
Contains more ManganeseManganese +34.5%
Contains more CalciumCalcium +94.4%
Contains more PotassiumPotassium +58.2%
Contains more CopperCopper +89.5%
Contains less SodiumSodium -99%

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 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 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% 31% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more FolateFolate +13.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +357.9%
Contains more Vitamin B2Vitamin B2 +10.3%
Contains more Vitamin B5Vitamin B5 +50.3%
Contains more Vitamin B6Vitamin B6 +1810.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 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 ProteinProtein +40.5%
Contains more WaterWater +15.6%
Contains more OtherOther +32.2%
Contains more CarbsCarbs +77.5%
~equal in Fats ~45.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated Fat: Sat. Fat 9.779 g
Monounsaturated Fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 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 more Poly. FatPolyunsaturated fat +95.4%
Contains less Sat. FatSaturated Fat -39.6%
Contains more Mono. FatMonounsaturated Fat +214%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watermelon seeds Pistachio
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watermelon seeds Pistachio Opinion
Calories 557kcal 560kcal Pistachio
Protein 28.33g 20.16g Watermelon seeds
Fats 47.37g 45.32g Watermelon seeds
Vitamin C 0mg 5.6mg Pistachio
Net carbs 15.31g 16.57g Pistachio
Carbs 15.31g 27.17g Pistachio
Magnesium 515mg 121mg Watermelon seeds
Calcium 54mg 105mg Pistachio
Potassium 648mg 1025mg Pistachio
Iron 7.28mg 3.92mg Watermelon seeds
Sugar 7.66g Watermelon seeds
Fiber 10.6g Pistachio
Copper 0.686mg 1.3mg Pistachio
Zinc 10.24mg 2.2mg Watermelon seeds
Starch 1.67g Pistachio
Phosphorus 755mg 490mg Watermelon seeds
Sodium 99mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin A RAE 0µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
Manganese 1.614mg 1.2mg Watermelon seeds
Selenium 7µg Pistachio
Vitamin B1 0.19mg 0.87mg Pistachio
Vitamin B2 0.145mg 0.16mg Pistachio
Vitamin B3 3.55mg 1.3mg Watermelon seeds
Vitamin B5 0.346mg 0.52mg Pistachio
Vitamin B6 0.089mg 1.7mg Pistachio
Folate 58µg 51µg Watermelon seeds
Saturated Fat 9.779g 5.907g Pistachio
Monounsaturated Fat 7.407g 23.257g Pistachio
Polyunsaturated fat 28.094g 14.38g Watermelon seeds
Tryptophan 0.39mg 0.251mg Watermelon seeds
Threonine 1.112mg 0.684mg Watermelon seeds
Isoleucine 1.342mg 0.917mg Watermelon seeds
Leucine 2.149mg 1.604mg Watermelon seeds
Lysine 0.887mg 1.138mg Pistachio
Methionine 0.834mg 0.36mg Watermelon seeds
Phenylalanine 2.031mg 1.092mg Watermelon seeds
Valine 1.556mg 1.249mg Watermelon seeds
Histidine 0.775mg 0.512mg Watermelon seeds
Fructose 0.24g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
18%
Watermelon seeds
65%
Pistachio
Minerals Daily Need Coverage Score
177%
Watermelon seeds
125%
Pistachio

Comparison summary

Which food is lower in Sugar?
Watermelon seeds
Watermelon seeds is lower in Sugar (difference - 7.66g)
Which food is lower in glycemic index?
Watermelon seeds
Watermelon seeds is lower in glycemic index (difference - 28)
Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $2.6)
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 3.872g)
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

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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.