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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 Calcium +54.5%
Contains more Iron +11.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Magnesium +101.5%
Contains more Potassium +149.7%
Contains more Zinc +692.3%
Equal in Copper - 0.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +54.5%
Contains more Iron +11.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Magnesium +101.5%
Contains more Potassium +149.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
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 +∞%

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.
Macadamia Pumpkin seed
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 seed Opinion
Net carbs 5.22g 35.35g Pumpkin seed
Protein 7.91g 18.55g Pumpkin seed
Fats 75.77g 19.4g Macadamia
Carbs 13.82g 53.75g Pumpkin seed
Calories 718kcal 446kcal Macadamia
Starch 1.05g g Macadamia
Fructose 0.07g g Macadamia
Sugar 4.57g g Pumpkin seed
Fiber 8.6g 18.4g Pumpkin seed
Calcium 85mg 55mg Macadamia
Iron 3.69mg 3.31mg Macadamia
Magnesium 130mg 262mg Pumpkin seed
Phosphorus 188mg 92mg Macadamia
Potassium 368mg 919mg Pumpkin seed
Sodium 5mg 18mg Macadamia
Zinc 1.3mg 10.3mg Pumpkin seed
Copper 0.756mg 0.69mg Macadamia
Vitamin A 0IU 62IU Pumpkin seed
Vitamin E 0.54mg mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 0.3mg 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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.067mg 0.326mg Pumpkin seed
Threonine 0.37mg 0.683mg Pumpkin seed
Isoleucine 0.314mg 0.956mg Pumpkin seed
Leucine 0.602mg 1.572mg Pumpkin seed
Lysine 0.018mg 1.386mg Pumpkin seed
Methionine 0.023mg 0.417mg Pumpkin seed
Phenylalanine 0.665mg 0.924mg Pumpkin seed
Valine 0.363mg 1.491mg Pumpkin seed
Histidine 0.195mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 3.67g Pumpkin seed
Monounsaturated Fat 58.877g 6.032g Macadamia
Polyunsaturated fat 1.502g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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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
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 food.
Protein
47%
Macadamia
111%
Pumpkin seed
Carbohydrates
14%
Macadamia
54%
Pumpkin seed
Fats
350%
Macadamia
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (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 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

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. 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.