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Macadamia vs Pumpkin seed - In-Depth Nutrition Comparison

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The main differences between Macadamia and Pumpkin seed

  • Macadamia has more Manganese, Vitamin B1, Vitamin B6, Vitamin B5 and Phosphorus, however Pumpkin seed has more Zinc, Fiber, Magnesium and Potassium.
  • Daily need coverage for Manganese from Macadamia is 158% higher.
  • Pumpkin seed has 35 times less Vitamin B1 than Macadamia. Macadamia has 1.195mg of Vitamin B1, while Pumpkin seed has 0.034mg.
  • Pumpkin seed is lower in Saturated Fat.

Food types used in this article are Nuts, macadamia nuts, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Macadamia 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 +11.5%
Contains more Calcium +54.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Potassium +149.7%
Contains more Magnesium +101.5%
Contains more Zinc +692.3%
Equal in Copper - 0.69
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +11.5%
Contains more Calcium +54.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Potassium +149.7%
Contains more Magnesium +101.5%
Contains more Zinc +692.3%
Equal in Copper - 0.69

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 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 Folate +22.2%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
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 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 Folate +22.2%
Contains more Vitamin A +∞%

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
43
Macadamia
4
Pumpkin seed
Mineral Summary Score
82
Macadamia
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 the food
Protein
47%
Macadamia
111%
Pumpkin seed
Carbohydrates
14%
Macadamia
54%
Pumpkin seed
Fats
350%
Macadamia
90%
Pumpkin seed

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.
Macadamia Pumpkin seed
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Macadamia 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 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 lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 10)
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 richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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 Macadamia Pumpkin seed Opinion
Calories 718 446 Macadamia
Protein 7.91 18.55 Pumpkin seed
Fats 75.77 19.4 Macadamia
Vitamin C 1.2 0.3 Macadamia
Carbs 13.82 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 3.31 Macadamia
Calcium 85 55 Macadamia
Potassium 368 919 Pumpkin seed
Magnesium 130 262 Pumpkin seed
Sugars 4.57 Pumpkin seed
Fiber 8.6 18.4 Pumpkin seed
Copper 0.756 0.69 Macadamia
Zinc 1.3 10.3 Pumpkin seed
Starch 1.05 Macadamia
Phosphorus 188 92 Macadamia
Sodium 5 18 Macadamia
Vitamin A 0 62 Pumpkin seed
Vitamin E 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 1.195 0.034 Macadamia
Vitamin B2 0.162 0.052 Macadamia
Vitamin B3 2.473 0.286 Macadamia
Vitamin B5 0.758 0.056 Macadamia
Vitamin B6 0.275 0.037 Macadamia
Vitamin B12 0 0
Vitamin K
Folate 11 9 Macadamia
Trans Fat
Saturated Fat 12.061 3.67 Pumpkin seed
Monounsaturated Fat 58.877 6.032 Macadamia
Polyunsaturated fat 1.502 8.844 Pumpkin seed
Tryptophan 0.067 0.326 Pumpkin seed
Threonine 0.37 0.683 Pumpkin seed
Isoleucine 0.314 0.956 Pumpkin seed
Leucine 0.602 1.572 Pumpkin seed
Lysine 0.018 1.386 Pumpkin seed
Methionine 0.023 0.417 Pumpkin seed
Phenylalanine 0.665 0.924 Pumpkin seed
Valine 0.363 1.491 Pumpkin seed
Histidine 0.195 0.515 Pumpkin seed
Fructose 0.07 Macadamia

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 of the foods presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.