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.
Detailed nutritional comparison of pistachio and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Pistachio src
Image of Pumpkin Seeds src

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 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 Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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