Quick Summary
When to Choose Pumpkin Seeds (Pepitas)
Choose Pumpkin Seeds (Pepitas) for more phosphorus (1175mg vs 496mg) and more protein (30g vs 20g) per 100g.
When to Choose Pistachios (Roasted, Unsalted)
Choose Pistachios (Roasted, Unsalted) for more fiber (11g vs 6.1g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Pumpkin Seeds (Pepitas) | Pistachios (Roasted, Unsalted) | Winner |
|---|---|---|---|
| Calories | 539.3 | 567.9 | 🏆 Pumpkin Seeds (Pepitas) |
| Protein | 30.4g | 20.4g | 🏆 Pumpkin Seeds (Pepitas) |
| Carbohydrates | 10.7g | 27.5g | |
| Fiber | 6.1g | 10.7g | 🏆 Pistachios (Roasted, Unsalted) |
| Total Fat | 46.4g | 46.1g |
Key Vitamins & Minerals
Copper
Phosphorus
🏆 Pumpkin Seeds (Pepitas) has 2.4x more
Health Benefits Comparison
Pumpkin Seeds (Pepitas) Benefits
- Highest plant-based zinc for immune health
- Rich in magnesium for sleep and mood
- Supports prostate and bladder health
- Anti-inflammatory omega-3 ALA
Pistachios (Roasted, Unsalted) Benefits
- High in protein (6g per oz) for plant-based snack
- Good fiber source (3g per oz)
- Rich in healthy monounsaturated and polyunsaturated fats
- Provides vitamin B6 (28% DV) for brain function
- Excellent thiamin source (21% DV) for energy metabolism
Practical Considerations
💰 Cost
Pumpkin Seeds (Pepitas): Moderate
Pistachios (Roasted, Unsalted): Moderate
🕒 Preparation
Pumpkin Seeds (Pepitas): Easy
Pistachios (Roasted, Unsalted): Easy
📦 Storage
Pumpkin Seeds (Pepitas): Refrigerate
Pistachios (Roasted, Unsalted): Refrigerate
🍽️ Versatility
Pumpkin Seeds (Pepitas): Very versatile
Pistachios (Roasted, Unsalted): Very versatile
The Bottom Line
Both Pumpkin Seeds (Pepitas) and Pistachios (Roasted, Unsalted) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Pumpkin Seeds (Pepitas) if: Choose Pumpkin Seeds (Pepitas) for more phosphorus (1175mg vs 496mg) and more protein (30g vs 20g) per 100g.
Choose Pistachios (Roasted, Unsalted) if: Choose Pistachios (Roasted, Unsalted) for more fiber (11g vs 6.1g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Pumpkin Seeds (Pepitas) and Pistachios (Roasted, Unsalted) in Nutrivio
Compare how Pumpkin Seeds (Pepitas) and Pistachios (Roasted, Unsalted) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
