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Macaroon vs Pumpkin seed - In-Depth Nutrition Comparison

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Important differences between Macaroon and Pumpkin seed

  • Macaroon has less Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 87% more.
  • Macaroon has 13 times more Sodium than Pumpkin seed. Macaroon has 241mg of Sodium, while Pumpkin seed has 18mg.

The food varieties used in the comparison are Cookies, coconut macaroon and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Macaroon vs Pumpkin seed infographic
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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 Iron +303.7%
Contains more Calcium +1000%
Contains more Potassium +647.2%
Contains more Magnesium +803.4%
Contains more Copper +156.5%
Contains more Zinc +1311%
Contains more Phosphorus +35.3%
Contains less Sodium -92.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 2% 11% 21% 90% 20% 30% 32%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +303.7%
Contains more Calcium +1000%
Contains more Potassium +647.2%
Contains more Magnesium +803.4%
Contains more Copper +156.5%
Contains more Zinc +1311%
Contains more Phosphorus +35.3%
Contains less Sodium -92.5%

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 B2 +15.4%
Contains more Vitamin B6 +159.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +30%
Contains more Folate +200%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 5% 14% 5% 0% 23% 0% 3% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +159.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +30%
Contains more Folate +200%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Macaroon
4
Pumpkin seed
Mineral Summary Score
29
Macaroon
120
Pumpkin seed

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 food.
Protein
18%
Macaroon
111%
Pumpkin seed
Carbohydrates
61%
Macaroon
54%
Pumpkin seed
Fats
104%
Macaroon
90%
Pumpkin seed

Comparison summary table

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 223mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 16.429g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Macaroon Pumpkin seed Opinion
Calories 460 446 Macaroon
Protein 3.02 18.55 Pumpkin seed
Fats 22.55 19.4 Macaroon
Vitamin C 0 0.3 Pumpkin seed
Carbs 61.22 53.75 Macaroon
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 3.31 Pumpkin seed
Calcium 5 55 Pumpkin seed
Potassium 123 919 Pumpkin seed
Magnesium 29 262 Pumpkin seed
Sugar 45.16 Pumpkin seed
Fiber 5.1 18.4 Pumpkin seed
Copper 0.269 0.69 Pumpkin seed
Zinc 0.73 10.3 Pumpkin seed
Starch
Phosphorus 68 92 Pumpkin seed
Sodium 241 18 Pumpkin seed
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.19 Macaroon
Vitamin D 0 0
Vitamin B1 0.02 0.034 Pumpkin seed
Vitamin B2 0.06 0.052 Macaroon
Vitamin B3 0.22 0.286 Pumpkin seed
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.096 0.037 Macaroon
Vitamin B12 0 0
Vitamin K 1.1 Macaroon
Folate 3 9 Pumpkin seed
Trans Fat
Saturated Fat 20.099 3.67 Pumpkin seed
Monounsaturated Fat 1.61 6.032 Pumpkin seed
Polyunsaturated fat 0.81 8.844 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.