Macadamia vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between macadamia and pumpkin seeds

Macadamia has more manganese, vitamin B1, vitamin B6, vitamin B5, and phosphorus; however, pumpkin seeds have more zinc, fiber, magnesium, and potassium.
Daily need coverage for manganese for macadamia is 158% higher.
Pumpkin seeds have 35 times less vitamin B1 than macadamia. Macadamia has 1.195mg of vitamin B1, while pumpkin seeds have 0.034mg.
Pumpkin seeds are 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.

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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.

Macadamia

Pumpkin seeds

Contains more CalciumCalcium	+54.5%
Contains more IronIron	+11.5%
Contains more PhosphorusPhosphorus	+104.3%
Contains less SodiumSodium	-72.2%
Contains more ManganeseManganese	+732.9%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+101.5%
Contains more PotassiumPotassium	+149.7%
Contains more ZincZinc	+692.3%

~equal in Copper ~0.69mg

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.

Macadamia

Pumpkin seeds

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+3414.7%
Contains more Vitamin B2Vitamin B2	+211.5%
Contains more Vitamin B3Vitamin B3	+764.7%
Contains more Vitamin B5Vitamin B5	+1253.6%
Contains more Vitamin B6Vitamin B6	+643.2%
Contains more FolateFolate	+22.2%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.131mg	0.496mg	158%
Monounsaturated fat	58.877g	6.032g	132%
Vitamin B1	1.195mg	0.034mg	97%
Fats	75.77g	19.4g	87%
Zinc	1.3mg	10.3mg	82%
Polyunsaturated fat	1.502g	8.844g	49%
Fiber	8.6g	18.4g	39%
Saturated fat	12.061g	3.67g	38%
Magnesium	130mg	262mg	31%
Protein	7.91g	18.55g	21%
Vitamin B6	0.275mg	0.037mg	18%
Potassium	368mg	919mg	16%
Vitamin B5	0.758mg	0.056mg	14%
Vitamin B3	2.473mg	0.286mg	14%
Phosphorus	188mg	92mg	14%
Calories	718kcal	446kcal	14%
Carbs	13.82g	53.75g	13%
Vitamin B2	0.162mg	0.052mg	8%
Selenium	3.6µg		7%
Copper	0.756mg	0.69mg	7%
Iron	3.69mg	3.31mg	5%
Vitamin E	0.54mg		4%
Calcium	85mg	55mg	3%
Folate	11µg	9µg	1%
Vitamin C	1.2mg	0.3mg	1%
Sodium	5mg	18mg	1%
Net carbs	5.22g	35.35g	N/A
Sugar	4.57g		N/A
Starch	1.05g		0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.067mg	0.326mg	0%
Threonine	0.37mg	0.683mg	0%
Isoleucine	0.314mg	0.956mg	0%
Leucine	0.602mg	1.572mg	0%
Lysine	0.018mg	1.386mg	0%
Methionine	0.023mg	0.417mg	0%
Phenylalanine	0.665mg	0.924mg	0%
Valine	0.363mg	1.491mg	0%
Histidine	0.195mg	0.515mg	0%
Fructose	0.07g		0%