Pistachios vs Pumpkin Seeds
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Pistachios
per 100g
Nuts & SeedsPumpkin Seeds
per 100g
Nutrition Comparison
| Per 100g | Pistachios | Pumpkin Seeds |
|---|---|---|
| Calories | 560kcal | 559kcal |
| Protein | 20.2g | 30.2g |
| Carbs | 27.2g | 10.7g |
| Fat | 45.3g | 49g |
| Fiber | 10.6g | 6g |
| Sugar | 7.7g | 1.4g |
| Sodium | 1mg | 7mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Pumpkin Seeds has 1 fewer calories per 100g than Pistachios.
- Pumpkin Seeds delivers more protein (30.2g vs 20.2g per 100g).
- Pistachios has more fiber (10.6g vs 6g).
- Pistachios contains less fat (45.3g vs 49g).
- Pumpkin Seeds has less sugar (1.4g vs 7.7g).
Pistachios
Pistachios are among the highest-protein and highest-fiber nuts, with a favorable fat profile and antioxidants like lutein. Eating them in the shell naturally slows your pace, and the empty shells are a visual cue that can curb overeating.
View Pistachios nutrition →Pumpkin Seeds
Pumpkin seeds (pepitas) are exceptionally high in protein and magnesium — a mineral most people under-consume — along with zinc and iron. They make a crunchy, plant-based protein topping for salads and bowls.
View Pumpkin Seeds nutrition →Track Pistachios & Pumpkin Seeds in Kairo
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