Side-by-Side Comparison
Nuts, Seeds & Kernels
Pistachios (Raw Shelled) vs. Pumpkin Seeds (Pepitas Raw)
Comparing 2 standards across 14 specifications. 14 key differences identified.
Comparing:
Pistachios (Raw Shelled)
Pumpkin Seeds (Pepitas Raw)
Pistachios (Pistacia vera) are nutrient-rich green tree nuts. Per 100g raw, they deliver 560 kcal, 45.3g fats (23.3g MUFA), 20.2g complete protein (all 9 essential amino acids), 27.2g carbohydrates (10.6g fiber / 16.6g net carbs), and high lutein carotenoids.
Pepitas are hull-less seeds of oilseed pumpkins (Cucurbita pepo). Per 100g raw, they provide 559 kcal, 49.1g fats (16.2g MUFA, 21.0g PUFA), 30.2g protein, 10.7g carbohydrates (6.0g fiber), 592mg magnesium (141% DV), and 7.8mg zinc (71% DV).
Specification Comparison Table
14 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
560 kcal | 559 kcal |
|
Total Fat
|
45.3 g | 49.1 g |
|
Monounsaturated Fat (MUFA)
|
23.3 g | 16.2 g |
|
Polyunsaturated Fat (PUFA)
|
14.4 g | 21.0 g |
|
Saturated Fat
|
5.91 g | 8.65 g |
|
Protein
|
20.2 (Complete Amino Profile) g | 30.2 g |
|
Carbohydrates
|
27.2 g | 10.7 g |
|
Dietary Fiber
|
10.6 g | 6.00 g |
|
Net Carbohydrates
|
16.6 g | — |
|
Potassium
|
1025 (22% DV) mg | — |
|
Vitamin B6
|
1.70 (100% DV) mg | — |
|
Magnesium
|
— | 592 (141% DV) mg |
|
Zinc
|
— | 7.81 (71% DV) mg |
|
Iron (Non-Heme)
|
— | 8.82 (49% DV) mg |
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