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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 has more Zinc, Fiber, Magnesium, and Potassium.
  • Daily need coverage for Manganese from 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.

Infographic

Macadamia vs Pumpkin seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more FatsFats +290.6%
Contains more ProteinProtein +134.5%
Contains more CarbsCarbs +288.9%
Contains more WaterWater +230.9%
Contains more OtherOther +233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated Fat: Sat. Fat 12.061 g
Monounsaturated Fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated Fat +876.1%
Contains less Sat. FatSaturated Fat -69.6%
Contains more Poly. FatPolyunsaturated 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.
Macadamia Pumpkin seeds
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Macadamia Pumpkin seeds Opinion
Calories 718kcal 446kcal Macadamia
Protein 7.91g 18.55g Pumpkin seeds
Fats 75.77g 19.4g Macadamia
Vitamin C 1.2mg 0.3mg Macadamia
Net carbs 5.22g 35.35g Pumpkin seeds
Carbs 13.82g 53.75g Pumpkin seeds
Magnesium 130mg 262mg Pumpkin seeds
Calcium 85mg 55mg Macadamia
Potassium 368mg 919mg Pumpkin seeds
Iron 3.69mg 3.31mg Macadamia
Sugar 4.57g Pumpkin seeds
Fiber 8.6g 18.4g Pumpkin seeds
Copper 0.756mg 0.69mg Macadamia
Zinc 1.3mg 10.3mg Pumpkin seeds
Starch 1.05g Macadamia
Phosphorus 188mg 92mg Macadamia
Sodium 5mg 18mg Macadamia
Vitamin A 0IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.54mg Macadamia
Manganese 4.131mg 0.496mg Macadamia
Selenium 3.6µg Macadamia
Vitamin B1 1.195mg 0.034mg Macadamia
Vitamin B2 0.162mg 0.052mg Macadamia
Vitamin B3 2.473mg 0.286mg Macadamia
Vitamin B5 0.758mg 0.056mg Macadamia
Vitamin B6 0.275mg 0.037mg Macadamia
Folate 11µg 9µg Macadamia
Saturated Fat 12.061g 3.67g Pumpkin seeds
Monounsaturated Fat 58.877g 6.032g Macadamia
Polyunsaturated fat 1.502g 8.844g Pumpkin seeds
Tryptophan 0.067mg 0.326mg Pumpkin seeds
Threonine 0.37mg 0.683mg Pumpkin seeds
Isoleucine 0.314mg 0.956mg Pumpkin seeds
Leucine 0.602mg 1.572mg Pumpkin seeds
Lysine 0.018mg 1.386mg Pumpkin seeds
Methionine 0.023mg 0.417mg Pumpkin seeds
Phenylalanine 0.665mg 0.924mg Pumpkin seeds
Valine 0.363mg 1.491mg Pumpkin seeds
Histidine 0.195mg 0.515mg Pumpkin seeds
Fructose 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
40%
Macadamia
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
122%
Macadamia
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 8.391g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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