Pistachio vs. Raw Pumpkin Seeds
Nutrition comparison of Pistachio and Raw 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
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pistachio and raw pumpkin seeds:
- Both pistachio and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Pistachio has more thiamin, pantothenic acid and Vitamin B6, however, raw pumpkin seed contains more niacin.
- Raw pumpkin seed has 4.5 times less sugar than pistachio.
- Raw pumpkin seed has 62% less carbohydrates than pistachio.
USDA sources for nutritional information: Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and raw pumpkin seeds are high in calories. Pistachio is very similar to raw pumpkin seed for calories - pistachio has 572 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, pistachio is lighter in protein, heavier in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Pistachio has a macronutrient ratio of 14:19:68 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pistachio | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 14% | 20% |
| Carbohydrates | 19% | 7% |
| Fat | 68% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pumpkin seed has 62% less carbohydrates than pistachio - pistachio has 28.3g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both pistachio and raw pumpkin seeds are high in dietary fiber. Pistachio has 72% more dietary fiber than raw pumpkin seed - pistachio has 10.3g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Raw pumpkin seed has 4.5 times less sugar than pistachio - pistachio has 7.7g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Both pistachio and raw pumpkin seeds are high in protein. Raw pumpkin seed has 44% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both pistachio and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 53% more saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Pistachio and raw pumpkin seeds contain similar amounts of Vitamin C - pistachio has 3mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Pistachio and raw pumpkin seeds contain similar amounts of Vitamin A - pistachio has 13ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin E
Pistachio and raw pumpkin seeds contain similar amounts of Vitamin E - pistachio has 2.2mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Pistachio and raw pumpkin seeds contain similar amounts of Vitamin K - pistachio has 13.2ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Pistachio has more thiamin, pantothenic acid and Vitamin B6, however, raw pumpkin seed contains more niacin. Both pistachio and raw pumpkin seeds contain significant amounts of riboflavin and folate.
| Pistachio | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.695 MG | 0.273 MG |
| Riboflavin | 0.234 MG | 0.153 MG |
| Niacin | 1.373 MG | 4.987 MG |
| Pantothenic acid | 0.513 MG | ~ |
| Vitamin B6 | 1.122 MG | 0.143 MG |
| Folate | 51 UG | 58 UG |
Minerals
calcium
Both pistachio and raw pumpkin seeds are high in calcium. Pistachio has 133% more calcium than raw pumpkin seed - pistachio has 107mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both pistachio and raw pumpkin seeds are high in iron. Raw pumpkin seed has 119% more iron than pistachio - pistachio has 4mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both pistachio and raw pumpkin seeds are high in potassium. Pistachio has 24% more potassium than raw pumpkin seed - pistachio has 1007mg of potassium per 100 grams and raw pumpkin seed has 809mg 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,
| Pistachio | Raw Pumpkin Seeds | |
|---|---|---|
| beta-carotene | 159 UG | 9 UG |
| lutein + zeaxanthin | 1160 UG | 74 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pistachio and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Pistachio | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.212 G | 0.12 G |
| Total | 0.212 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, both pistachio and raw pumpkin seeds contain significant amounts of linoleic acid.
| Pistachio | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.005 G | 0.131 G |
| linoleic acid | 13.125 G | 20.71 G |
| Total | 13.13 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Pistachio g
()
|
Daily Values (%) |
Raw Pumpkin Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 pistachio or raw pumpkin seeds contain more calories in 100 grams?Both pistachio and raw pumpkin seeds are high in calories. Pistachio is quite similar to raw pumpkin seed for calories - pistachio has 572 calories in 100g and raw pumpkin seed has 559 calories.
Does pistachio or raw pumpkin seeds contain more calcium?
Both pistachio and raw pumpkin seeds are high in calcium. Pistachio has 130% more calcium than raw pumpkin seed - pistachio has 107mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does pistachio or raw pumpkin seeds contain more iron?
Both pistachio and raw pumpkin seeds are high in iron. Raw pumpkin seed has 120% more iron than pistachio - pistachio has 4mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does pistachio or raw pumpkin seeds contain more potassium?
Both pistachio and raw pumpkin seeds are high in potassium. Pistachio has 20% more potassium than raw pumpkin seed - pistachio has 1007mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.