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Pumpkin seed vs Macadamia - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 4.57g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 8.391g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Macadamia
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
32
Macadamia
Mineral Summary Score
86
Pumpkin seed
52
Macadamia

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +149.7%
Contains more Magnesium +101.5%
Contains more Zinc +692.3%
Contains more Iron +11.5%
Contains more Calcium +54.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Equal in Copper - 0.756
Contains more Potassium +149.7%
Contains more Magnesium +101.5%
Contains more Zinc +692.3%
Contains more Iron +11.5%
Contains more Calcium +54.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Equal in Copper - 0.756

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +3414.7%
Contains more Vitamin B2 +211.5%
Contains more Vitamin B3 +764.7%
Contains more Vitamin B5 +1253.6%
Contains more Vitamin B6 +643.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +300%
Contains more Vitamin B1 +3414.7%
Contains more Vitamin B2 +211.5%
Contains more Vitamin B3 +764.7%
Contains more Vitamin B5 +1253.6%
Contains more Vitamin B6 +643.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
47%
Macadamia
Carbohydrates
54%
Pumpkin seed
14%
Macadamia
Fats
90%
Pumpkin seed
350%
Macadamia

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Macadamia Opinion
Calories 446 718 Macadamia
Protein 18.55 7.91 Pumpkin seed
Fats 19.4 75.77 Macadamia
Vitamin C 0.3 1.2 Macadamia
Carbs 53.75 13.82 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 3.69 Macadamia
Calcium 55 85 Macadamia
Potassium 919 368 Pumpkin seed
Magnesium 262 130 Pumpkin seed
Sugars 4.57 Macadamia
Fiber 18.4 8.6 Pumpkin seed
Copper 0.69 0.756 Macadamia
Zinc 10.3 1.3 Pumpkin seed
Starch 1.05 Macadamia
Phosphorus 92 188 Macadamia
Sodium 18 5 Macadamia
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 0.034 1.195 Macadamia
Vitamin B2 0.052 0.162 Macadamia
Vitamin B3 0.286 2.473 Macadamia
Vitamin B5 0.056 0.758 Macadamia
Vitamin B6 0.037 0.275 Macadamia
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 12.061 Pumpkin seed
Monounsaturated Fat 6.032 58.877 Macadamia
Polyunsaturated fat 8.844 1.502 Pumpkin seed
Tryptophan 0.326 0.067 Pumpkin seed
Threonine 0.683 0.37 Pumpkin seed
Isoleucine 0.956 0.314 Pumpkin seed
Leucine 1.572 0.602 Pumpkin seed
Lysine 1.386 0.018 Pumpkin seed
Methionine 0.417 0.023 Pumpkin seed
Phenylalanine 0.924 0.665 Pumpkin seed
Valine 1.491 0.363 Pumpkin seed
Histidine 0.515 0.195 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.