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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+54.5%
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Iron
+11.5%
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Phosphorus
+104.3%
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Sodium
-72.2%
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Manganese
+732.9%
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Magnesium
+101.5%
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Potassium
+149.7%
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Zinc
+692.3%
Equal in Copper - 0.69
Contains
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Calcium
+54.5%
Contains
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Iron
+11.5%
Contains
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Phosphorus
+104.3%
Contains
less
Sodium
-72.2%
Contains
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Manganese
+732.9%
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Magnesium
+101.5%
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Potassium
+149.7%
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+300%
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Vitamin B1
+3414.7%
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Vitamin B2
+211.5%
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Vitamin B3
+764.7%
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Vitamin B5
+1253.6%
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Vitamin B6
+643.2%
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Folate
+22.2%
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Vitamin A
+∞%
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Vitamin C
+300%
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Vitamin B1
+3414.7%
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Vitamin B2
+211.5%
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Vitamin B3
+764.7%
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Vitamin B5
+1253.6%
Contains
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Vitamin B6
+643.2%
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Folate
+22.2%
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+290.6%
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Protein
+134.5%
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Carbs
+288.9%
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Water
+230.9%
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Other
+233.3%
Protein:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Fats
+290.6%
Contains
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Protein
+134.5%
Contains
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Carbs
+288.9%
Contains
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Water
+230.9%
Contains
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Other
+233.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+876.1%
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Saturated Fat
-69.6%
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Polyunsaturated fat
+488.8%
Saturated Fat:
12.061 g
Monounsaturated Fat:
58.877 g
Polyunsaturated fat:
1.502 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Monounsaturated Fat
+876.1%
Contains
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Saturated Fat
-69.6%
Contains
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Polyunsaturated fat
+488.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.22g | 35.35g |
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| Protein | 7.91g | 18.55g |
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| Fats | 75.77g | 19.4g |
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| Carbs | 13.82g | 53.75g |
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| Calories | 718kcal | 446kcal |
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| Starch | 1.05g |
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| Fructose | 0.07g |
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| Sugar | 4.57g |
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| Fiber | 8.6g | 18.4g |
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| Calcium | 85mg | 55mg |
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| Iron | 3.69mg | 3.31mg |
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| Magnesium | 130mg | 262mg |
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| Phosphorus | 188mg | 92mg |
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| Potassium | 368mg | 919mg |
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| Sodium | 5mg | 18mg |
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| Zinc | 1.3mg | 10.3mg |
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| Copper | 0.756mg | 0.69mg |
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| Manganese | 4.131mg | 0.496mg |
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| Selenium | 3.6µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.54mg |
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| Vitamin C | 1.2mg | 0.3mg |
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| Vitamin B1 | 1.195mg | 0.034mg |
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| Vitamin B2 | 0.162mg | 0.052mg |
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| Vitamin B3 | 2.473mg | 0.286mg |
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| Vitamin B5 | 0.758mg | 0.056mg |
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| Vitamin B6 | 0.275mg | 0.037mg |
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| Folate | 11µg | 9µg |
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| Tryptophan | 0.067mg | 0.326mg |
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| Threonine | 0.37mg | 0.683mg |
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| Isoleucine | 0.314mg | 0.956mg |
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| Leucine | 0.602mg | 1.572mg |
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| Lysine | 0.018mg | 1.386mg |
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| Methionine | 0.023mg | 0.417mg |
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| Phenylalanine | 0.665mg | 0.924mg |
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| Valine | 0.363mg | 1.491mg |
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| Histidine | 0.195mg | 0.515mg |
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| Saturated Fat | 12.061g | 3.67g |
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| Monounsaturated Fat | 58.877g | 6.032g |
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| Polyunsaturated fat | 1.502g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
4%
Minerals Daily Need Coverage Score
122%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 8.391g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.8)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Macadamia is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.