Pistachio vs. Pumpkin Puree
Nutrition comparison of Pistachio and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and pumpkin puree:
- Both pumpkin puree and pistachio are high in dietary fiber and potassium.
- Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Pistachio is an excellent source of calcium, iron and protein.
- Pumpkin puree has 57% less sugar than pistachio.
- Pumpkin puree has 71% less carbohydrates than pistachio.
- Pumpkin puree has more beta-carotene and alpha-carotene than pistachio, however, pistachio contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pistachio is high in calories and pumpkin puree has 94% less calories than pistachio - pumpkin puree has 34 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to pumpkin puree for protein. Pistachio has a macronutrient ratio of 14:19:68 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Pumpkin Puree | |
|---|---|---|
| Protein | 14% | 11% |
| Carbohydrates | 19% | 82% |
| Fat | 68% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 71% less carbohydrates than pistachio - pumpkin puree has 8.1g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both pumpkin puree and pistachio are high in dietary fiber. Pistachio has 255% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Pumpkin puree has 57% less sugar than pistachio - pumpkin puree has 3.3g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 18 times more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and pumpkin puree has 97% less saturated fat than pistachio - pumpkin puree has 0.15g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree and pistachio contain similar amounts of Vitamin C - pumpkin puree has 4.2mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 58 times more Vitamin A than pistachio - pumpkin puree has 778ug of Vitamin A per 100 grams and pistachio has 13ug of Vitamin A.
Vitamin E
Pumpkin puree and pistachio contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pumpkin puree and pistachio contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and pistachio has 13.2ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both pistachio and pumpkin puree contain significant amounts of pantothenic acid.
| Pistachio | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.695 MG | 0.024 MG |
| Riboflavin | 0.234 MG | 0.054 MG |
| Niacin | 1.373 MG | 0.367 MG |
| Pantothenic acid | 0.513 MG | 0.4 MG |
| Vitamin B6 | 1.122 MG | 0.056 MG |
| Folate | 51 UG | 12 UG |
Minerals
calcium
Pistachio is an excellent source of calcium and it has 312% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Pistachio is an excellent source of iron and it has 190% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both pumpkin puree and pistachio are high in potassium. Pistachio has 389% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, pumpkin puree has more beta-carotene and alpha-carotene than pistachio per 100 grams, however, pistachio contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Pistachio | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 159 UG | 6940 UG |
| lutein + zeaxanthin | 1160 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Pistachio | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.008 G |
| Total | 0.212 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than pumpkin puree per 100 grams.
| Pistachio | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 0.007 G |
| Total | 13.13 G | 0.007 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Pumpkin Puree (Pumpkin, canned, without salt) .
Pistachio g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin puree or pistachio contain more calories in 100 grams?Pistachio is high in calories and pumpkin puree has 90% less calories than pistachio - pumpkin puree has 34 calories in 100g and pistachio has 572 calories.
Does pumpkin puree or pistachio have more carbohydrates?
By weight, pumpkin puree has 70% fewer carbohydrates than pistachio - pumpkin puree has 8.1g of carbs for 100g and pistachio has 28.3g of carbohydrates.
Does pumpkin puree or pistachio contain more calcium?
Pistachio is a rich source of calcium and it has 310% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does pumpkin puree or pistachio contain more iron?
Pistachio is an abundant source of iron and it has 190% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron in 100 grams and pistachio has 4mg of iron.
Does pumpkin puree or pistachio contain more potassium?
Both pumpkin puree and pistachio are high in potassium. Pistachio has 390% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and pistachio has 1007mg of potassium.