Pistachio vs Pumpkin Seeds: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Pistachio is generally healthier
Pistachio comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (20g vs 19g), more fiber (10.6g vs 6.5g), less sodium (1mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Pumpkin Seeds
559 kcal
More Protein
Pistachio
20g
More Fiber
Pistachio
10.6g
Less Sugar
Pumpkin Seeds
1.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Pistachio | Pumpkin Seeds | Difference |
|---|---|---|---|
| Calories | 560kcal | 559kcal✓ | +1.0kcal |
| Protein | 20g✓ | 19g | +1.0g |
| Carbohydrates | 28g | 11g✓ | +17.0g |
| Fat | 45g✓ | 49g | -4.0g |
| Fiber | 10.6g✓ | 6.5g | +4.1g |
| Sugar | 7.7g | 1.1g✓ | +6.6g |
| Sodium | 1mg✓ | 18mg | -17.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Pistachio
Pumpkin Seeds
Diet Compatibility
Pistachio
Pumpkin Seeds
When to Choose Pistachio
- ✓Higher in protein (20g vs 19g)
- ✓More fiber (10.6g vs 6.5g)
- ✓Lower sodium (1mg vs 18mg)
Common Uses
When to Choose Pumpkin Seeds
- ✓Lower in calories (559 vs 560)
- ✓Lower in carbs (11g vs 28g)
- ✓Less sugar (1.1g vs 7.7g)
Common Uses
Pistachio vs Pumpkin Seeds: Nutritional Analysis
Pistachio is more calorie-dense at 560 calories per 100g compared to 559 for Pumpkin Seeds, a difference of 1 calories. On the protein front, Pistachio delivers more with 20g per 100g versus 19g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Pistachio and Pumpkin Seeds tell different nutritional stories. Pistachio provides 28g of carbohydrates, 45g of fat, and 10.6g of fiber per 100g, while Pumpkin Seeds contains 11g carbs, 49g fat, and 6.5g fiber. The higher fiber content in Pistachio supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Pistachio contains 7.7g while Pumpkin Seeds has 1.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Pumpkin Seeds is the lower-calorie choice at 559 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Pistachio provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Pistachio offers more fiber (10.6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Pistachio or Pumpkin Seeds?
Pistachio has more calories with 560 kcal per 100g, compared to Pumpkin Seeds with 559 kcal. That's a difference of 1 calories per 100g serving.
Is Pistachio healthier than Pumpkin Seeds?
Based on our nutritional analysis, Pistachio is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Pistachio has 560 calories, 20g protein, and 10.6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Pistachio and Pumpkin Seeds?
Pistachio has more protein with 20g per 100g, compared to Pumpkin Seeds with 19g. Pistachio provides 1.0g more protein per 100g serving.
Which is better for weight loss, Pistachio or Pumpkin Seeds?
For weight loss, Pumpkin Seeds is the better choice with only 559 calories per 100g compared to 560 calories in Pistachio. Pistachio also offers 10.6g of fiber per 100g, which helps you feel fuller longer.
Does Pistachio or Pumpkin Seeds have fewer carbs?
Pumpkin Seeds has fewer carbs with 11g per 100g, compared to Pistachio with 28g. If you're following a low-carb diet, Pumpkin Seeds is the better option with 17.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.