Nuts Pistachio Nuts (Raw)vsPumpkin and Squash Seeds
Nuts Pistachio Nuts (Raw) has 560 calories and 20g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Pistachio Nuts (Raw) vs Pumpkin and Squash Seeds
Nuts Pistachio Nuts (Raw) has both iron (3.9mg) and vitamin C (5.6mg) — vitamin C can boost iron absorption by up to 6x.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Pistachio Nuts (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Nuts Pistachio Nuts (Raw) provides 1020mg of potassium per 100g — important for muscle function and hydration.
Nuts Pistachio Nuts (Raw) provides 105mg of calcium per 100g — a much better source for bone health.
Nuts Pistachio Nuts (Raw) delivers 5.6mg of vitamin C per 100g — great for immune function and skin health.
⚠️Things to Watch
Nuts Pistachio Nuts (Raw)
High in saturated fat with 5.91g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 560 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Pistachio Nuts | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 560kcal28% | 559kcal28% | +1.0kcal |
| Protein | 20g40% | 30g60% | <0.1g |
| Total Fat | 45g58% | 49g63% | <0.1g |
| Saturated Fat | 5.9g30% | 8.7g43% | <0.1g |
| Trans Fat | 0g | <0.1g | <0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 27g10% | 11g4% | +17g |
| Dietary Fiber | 11g38% | 6.0g21% | +4.6g |
| Sugars | 7.7g | 1.4g | +6.3g |
| ✨Vitamins | |||
| Vitamin A | 26mcg3% | 1.0mcg0% | +25mcg |
| Vitamin C | 5.6mg6% | 1.9mg2% | +3.7mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 2.9mg19% | 2.2mg15% | +0.68mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | 1.7mg100% | 0.14mg8% | +1.6mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 51mcg13% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.87mg73% | 0.27mg23% | +0.60mg |
| Riboflavin (B2) | 0.16mg12% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 1.3mg8% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 105mg8% | 46mg4% | +59mg |
| Iron | 3.9mg22% | 8.8mg49% | <0.1mg |
| Potassium | 1020mg22% | 809mg17% | +211mg |
| Phosphorus | 490mg39% | 1230mg98% | <0.1mg |
| Magnesium | 121mg29% | 592mg141% | <0.1mg |
| Zinc | 2.2mg20% | 7.8mg71% | <0.1mg |
| Copper | 1.3mg144% | 1.3mg149% | <0.1mg |
| Manganese | 1.2mg52% | 4.5mg197% | <0.1mg |
| Selenium | 7.0mcg13% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Pistachio Nuts (Raw) and Pumpkin and Squash Seeds have nearly identical calorie content at 560 and 559 kcal per 100g respectively.
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 20.2g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Pistachio Nuts (Raw) has 45.3g and Pumpkin and Squash Seeds has 49g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Pistachio Nuts (Raw): 26mcg vs 1mcg), Vitamin B6 (Nuts Pistachio Nuts (Raw): 1.7mg vs 0.143mg), Niacin (B3) (Pumpkin and Squash Seeds: 4.99mg vs 1.3mg).
Key Minerals: Notable mineral differences include Sodium (Pumpkin and Squash Seeds: 7mg vs 1mg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 121mg), Manganese (Pumpkin and Squash Seeds: 4.54mg vs 1.2mg).
Diet Suitability: Both fit a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Pistachio Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 20.2g for Nuts Pistachio Nuts (Raw).
- Which is lower in calories, Nuts Pistachio Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 560 kcal.
- Is Nuts Pistachio Nuts (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Pistachio Nuts (Raw) has 560 calories and 20.2g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Pistachio Nuts (Raw) or Pumpkin and Squash Seeds?
- Nuts Pistachio Nuts (Raw) is leaner with 45.3g of fat per 100g compared to 49g.
- Which has more fiber, Nuts Pistachio Nuts (Raw) or Pumpkin and Squash Seeds?
- Nuts Pistachio Nuts (Raw) has more fiber with 10.6g per 100g compared to 6g.