Pumpkin Seeds vs. Pistachios

Pumpkin Seeds vs. Pistachios

Incorporating more seeds into your diet is an excellent way to boost your intake of essential nutrients. Seeds contain beneficial vitamins, minerals and antioxidants that contribute to a healthy diet. Plus, their agreeable taste and tiny size make them easy to work into all sorts of recipes. When searching the health food aisle, you'll notice several types of seeds on shelves. While some seeds like sunflower seeds rose to fame as the official snack of America's favorite pastimebaseballother seeds like pistachios and pumpkin seeds are more often added to baked goods and dinner recipes. If you're wondering how to begin cooking with these superfood ingredients, pumpkin seeds and pistachios are a great place to start. They're both easy to use, delicious and the perfect way to take your favorite recipes to the next level. So continue scrolling as we dive into the pros and cons of pumpkin seeds vs. pistachios and provide recipes you can begin making today.

Pumpkin Seeds

There's no doubt about pumpkins' popularity once Autumn rolls around. Pumpkin bread, pie and pumpkin spice lattes are among a few of the many holiday-themed pumpkin treats. But unfortunately, pumpkin seeds don't often receive the recognition they deserve. If you grew up scooping the seeds out during pumpkin carving and roasting them later on, you were on to something. Pumpkin seedsa.k.a pepitasare loaded with health benefits. They are high in protein, widely available and have a unique flavor that will level up any dish you add them to.

The History of Pumpkin Seeds

Pumpkin seeds are the seeds found inside a pumpkin and are a popular snack worldwide. Pumpkins are believed to have originated in Central America and were a staple in the diet of Native Americans. They were also among the first crops cultivated in North America for human consumption. In addition, their durability and thick flesh made it easy to stock up and store them during colder months and times when other crops weren't readily available. The oldest record of domesticated pumpkin seeds was found in Oaxaca, Mexico and dates back over 7,000 years. Pumpkin Seed Butter

Nutritional Benefit of Pumpkin Seeds

Pumpkin seeds are overflowing with nutritional benefits. Just a small amount of these seeds will provide you with an array of healthy fats, magnesium and fiber. One serving of our Bob's Red Mill Organic Pumpkin Seeds contains 150 calories, mostly derived from healthy fat and protein. Pumpkin seeds also provide a source of phosphorus and iron and contain nutrients like fiber, potassium, folate and magnesium. A high-protein food, 3 tablespoons of pumpkin seeds contain 9 grams of protein and 11 grams of fat. Most of the fat found in pumpkin seeds is unsaturated fat, with only a tiny percentage being saturated fat. Curious to learn more about the nutritional power of this tiny seed? Continue reading for a complete overview of the nutritional benefits of pumpkin seeds.

Organic Pumpkin Seed Nutritional Information

Serving Size 3 Tbsp Calories 150 Total Fat 11g Saturated Fat 2.5g Trans Fat 0g Cholesterol 0mgf Sodium 0mg Total Carbohydrate 3g Dietary Fiber 2g Total Sugars 0g Protein 9 g Vitamin D 0mcg Calcium 7mg Iron 3mg Potassium 204mg Magnesium 140mg

Creamy Vegan Butternut Squash Pasta with Sage & Pumpkin

How to Eat Pumpkin Seeds

To reap all of the benefits that pumpkin seeds offer, we recommend enjoying a serving of this superfood a few times a week. As with any new food, it's essential to listen to your body and slowly introduce it to prevent gastrointestinal distress. Pumpkin seeds can be enjoyed raw, roasted, or sprouted. Sprouting seeds at home is an excellent way to help break down and metabolize their fibers and nutrients, making them more readily available to your body.

Homemade Pumpkin Seed Recipes

When enjoying roasted pumpkin seeds, we recommend following a homemade recipe. While roasted pumpkin seeds can be found on store shelves, they may contain additives, low-quality oil and added sugars. So instead, opt for making the seeds yourself and use a high-quality oil like avocado or olive oil. Wondering how you can begin adding pumpkin seeds to your recipes? The options are endless. Turn the pumpkin seeds in your pantry into creamy nut butter and use them as a topping for your favorite fruits or a sandwich spread. These seeds can be turned into a more hearty meal by incorporating them into your favorite pasta dish. Or enjoy the on-the-go benefits of these seeds and create high-protein granola.

Pistachios

Pistachios are a tasty seed that will take any recipe to the next level. Their distinctive flavor is the perfect way to spice up sweet and savory dishes. But this seed doesn't just taste great. It's also great for you. Pistachios have many nutritional benefits, making them a healthy addition to any diet. Read on to learn more about this superfood and why you should eat more of it.

History of Pistachios

Bowl with pistachios on a wooden table Pistachios often get categorized alongside nuts. But they're not nuts at all. Instead, these little green bites of nutrition are the seed of the fruit of the pistachio tree. Pistachios belong to the same family as cashews and have been farmed for over 10,000 years. Native to Iran, Greece and Syria, these seeds have acquired different nicknames in various cuisines. For example, in Iran, pistachios are often referred to as the "smiling pistachio," whereas in China, they are called the "happy nut." Pistachios are available in stores year-round and are primarily grown in the U.S.

Nutritional Benefits of Pistachios

Pistachios are packed with nutritional benefits and are one of the highest protein snacks. One serving of pistachios provides over 30 vitamins, minerals and other nutrients. And most of the fat found in pistachios is healthy unsaturated fats. Pistachios are also a complete plant-based protein source. This means they contain all nine essential amino acids required by the body. Because the protein in pistachios is better quality than most nuts and seeds, we find it at the top of the best superfoods list time and time again.

How to Eat Pistachios

Pistachios are available in shelled and unshelled versions. They can be eaten raw as a snack or added to various recipes. Savory dishes like pasta and sweet treats like dessert cookies will benefit from the inclusion of this ingredient. Additionally, unshelled pistachios can be roasted and combined with spice mixes to create a flavorful, healthy and crunchy treat.

Pistachio Recipes

Though pistachio seeds can be enjoyed raw, we believe they taste even better when worked into delicious baked good recipes. When cooked, pistachio's flavor becomes a bit richer and allows this ingredient to truly shine. For a pistachio-based treat that children and adults will go crazy for, bake a loaf of this Cranberry Pistachio Bread. The ultimate mid-day snack or after-dinner treat, this bread is flavored with orange zest, fresh cranberries and chopped pistachios to create a flavorful snack. Cranberry Pistachio Bread

Pumpkin Seeds vs. Pistachio

Now that you know more about pumpkin seeds and pistachios, let's see how these two seeds compare. From protein content to calories, these seeds share many similarities.

Calories

Both pistachios and pumpkin seeds are considered high-calorie food. While a serving of pistachios has slightly more calories than a serving of pumpkin seeds, neither is suitable for a low-calorie diet. That being said, the calories in both of these seeds are high-quality and excellent for individuals craving a powerful energy boost.

Protein

Pistachios and pumpkin seeds are both rich in plant-based protein. However, pumpkin seeds are not considered a complete protein, as they are low in the essential amino acids threonine and lysine. Nonetheless, pumpkin seeds are still very nutritious, and combining them with other foods rich in nutrients will ensure you receive all of the essential amino acids.

Vitamins

Pumpkin and pistachio seeds are full of vitamins like calcium, iron and potassium, which the body uses in several ways. Include a few servings of each into your weekly meal plans to ensure that you meet the daily recommended requirements. There's no wrong choice when choosing between pumpkin seeds and pistachios seeds. Both foods offer unique health benefits, and enjoying them regularly will keep you feeling your best. If you're ready to begin cooking with these seeds and are unsure where to start, choose from one of the above recipes or visit our online recipe book for more great ideas! From the Bob's Red Mill Family to yours, have a healthy and happy day! Do you enjoy cooking with seeds? We'd love to hear about the unique ways that you use pumpkin and pistachio seeds in your kitchen. Share your favorite seed-based recipes with us in the comments below. To learn more about pumpkin seeds and how they compare to other seeds, check out the articles: Pumpkin Seeds vs. Squash Seeds and Pumpkin Seeds vs. Sunflower Seeds.  
Bob's Red Mill
July 16 2022

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