Pistachio vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between pistachios and pumpkin seeds

Pistachios have more vitamin B6, vitamin B1, copper, phosphorus, fats, and manganese; however, pumpkin seeds have more zinc, magnesium, and fiber.
Daily need coverage for vitamin B6 for pistachios is 128% higher.
Pumpkin seeds have 26 times less vitamin B1 than pistachios. Pistachios have 0.87mg of vitamin B1, while pumpkin seeds have 0.034mg.
Pumpkin seeds are lower in saturated fat.

Food types used in this article are Nuts, pistachio nuts, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pistachio

Pumpkin seeds

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%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+116.5%
Contains more ZincZinc	+368.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pistachio

Pumpkin seeds

Contains more Vitamin CVitamin C	+1766.7%
Contains more Vitamin AVitamin A	+766.7%
Contains more Vitamin EVitamin E	+∞%
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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	1.7mg	0.037mg	128%
Omega-6 (Linoleic acid)	14.091g		83%
Zinc	2.2mg	10.3mg	74%
Vitamin B1	0.87mg	0.034mg	70%
Copper	1.3mg	0.69mg	68%
Phosphorus	490mg	92mg	57%
Monounsaturated fat	23.257g	6.032g	43%
Fats	45.32g	19.4g	40%
Polyunsaturated fat	14.38g	8.844g	37%
Magnesium	121mg	262mg	34%
Fiber	10.6g	18.4g	31%
Manganese	1.2mg	0.496mg	31%
Vitamin E	2.86mg		19%
Selenium	7µg		13%
Folate	51µg	9µg	11%
Saturated fat	5.907g	3.67g	10%
Carbs	27.17g	53.75g	9%
Vitamin B5	0.52mg	0.056mg	9%
Iron	3.92mg	3.31mg	8%
Vitamin B2	0.16mg	0.052mg	8%
Calories	560kcal	446kcal	6%
Vitamin C	5.6mg	0.3mg	6%
Vitamin B3	1.3mg	0.286mg	6%
Calcium	105mg	55mg	5%
Protein	20.16g	18.55g	3%
Potassium	1025mg	919mg	3%
Vitamin A	26µg	3µg	3%
Starch	1.67g		1%
Sodium	1mg	18mg	1%
Protein per 100 calories	3.6g	4.2g	N/A
Calories per 10 g protein	278kcal	240kcal	N/A
Weight per 100 calories	18g	22g	N/A
Unsaturated / Saturated Fat ratio	6.4	4.1	N/A
Net carbs	16.57g	35.35g	N/A
Sugar	7.66g		N/A
Tryptophan	0.251mg	0.326mg	0%
Threonine	0.684mg	0.683mg	0%
Isoleucine	0.917mg	0.956mg	0%
Leucine	1.604mg	1.572mg	0%
Lysine	1.138mg	1.386mg	0%
Methionine	0.36mg	0.417mg	0%
Phenylalanine	1.092mg	0.924mg	0%
Valine	1.249mg	1.491mg	0%
Histidine	0.512mg	0.515mg	0%
Fructose	0.24g		0%