Pistachio vs. Pumpkin Seeds
Nutrition comparison of Pistachio and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pistachio
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and pumpkin seeds:
- Both pistachio and pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and pumpkin seeds are high in calories. Pistachio has 28% more calories than pumpkin seed - pistachio has 572 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pistachio is much lighter in carbs, much heavier in fat and similar to pumpkin seeds for protein. Pistachio has a macronutrient ratio of 14:19:68 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Pumpkin Seeds | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 19% | 46% |
| Fat | 68% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and pistachio has 47% less carbohydrates than pumpkin seed - pistachio has 28.3g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both pistachio and pumpkin seeds are high in dietary fiber. Pumpkin seed has 79% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pistachio and pumpkin seeds are high in protein. Pistachio has 13% more protein than pumpkin seed - pistachio has 21.1g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and pumpkin seed has 35% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Pistachio has 900% more Vitamin C than pumpkin seed - pistachio has 3mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pistachio and pumpkin seeds contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin E
Pistachio has more Vitamin E than pumpkin seed - pistachio has 2.2mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Pistachio has more Vitamin K than pumpkin seed - pistachio has 13.2ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Pistachio has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pistachio | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.695 MG | 0.034 MG |
| Riboflavin | 0.234 MG | 0.052 MG |
| Niacin | 1.373 MG | 0.286 MG |
| Pantothenic acid | 0.513 MG | 0.056 MG |
| Vitamin B6 | 1.122 MG | 0.037 MG |
| Folate | 51 UG | 9 UG |
Minerals
calcium
Both pistachio and pumpkin seeds are high in calcium. Pistachio has 95% more calcium than pumpkin seed - pistachio has 107mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both pistachio and pumpkin seeds are high in iron. Pistachio has 22% more iron than pumpkin seed - pistachio has 4mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both pistachio and pumpkin seeds are high in potassium. Pistachio has a little more potassium (10%) than pumpkin seed by weight - pistachio has 1007mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pistachio has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pistachio | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.077 G |
| Total | 0.212 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, both pistachio and pumpkin seeds contain significant amounts of linoleic acid.
| Pistachio | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | ~ |
| linoleic acid | 13.125 G | 8.759 G |
| Total | 13.13 G | 8.759 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pistachio or Pumpkin Seeds .
Note: The specific food items compared are: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Pistachio g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pistachio or pumpkin seeds contain more calories in 100 grams?Both pistachio and pumpkin seeds are high in calories. Pistachio has 30% more calories than pumpkin seed - pistachio has 572 calories in 100g and pumpkin seed has 446 calories.
Does pistachio or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and pistachio has 50% fewer carbohydrates than pumpkin seed - pistachio has 28.3g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does pistachio or pumpkin seeds contain more calcium?
Both pistachio and pumpkin seeds are high in calcium. Pistachio has 100% more calcium than pumpkin seed - pistachio has 107mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does pistachio or pumpkin seeds contain more iron?
Both pistachio and pumpkin seeds are high in iron. Pistachio has 20% more iron than pumpkin seed - pistachio has 4mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does pistachio or pumpkin seeds contain more potassium?
Both pistachio and pumpkin seeds are high in potassium. Pistachio has a little more potassium ( 10%) than pumpkin seed by weight - pistachio has 1007mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.