Pumpkin seeds vs. Macaroon — In-Depth Nutrition Comparison
Compare
Important differences between pumpkin seeds and macaroon
- Macaroon has less zinc, magnesium, fiber, copper, iron, and potassium.
- Pumpkin seeds' daily need coverage for zinc is 87% more.
- Pumpkin seeds have 11 times more calcium than macaroon. Pumpkin seeds have 55mg of calcium, while macaroon has 5mg.
- Pumpkin seeds are lower in saturated fat.
The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cookies, coconut macaroon.
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.
| Contains more MagnesiumMagnesium | +803.4% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +647.2% |
| Contains more IronIron | +303.7% |
| Contains more CopperCopper | +156.5% |
| Contains more ZincZinc | +1311% |
| Contains more PhosphorusPhosphorus | +35.3% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +159.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.73mg | 87% |
| Saturated fat | 3.67g | 20.099g | 75% |
| Magnesium | 262mg | 29mg | 55% |
| Polyunsaturated fat | 8.844g | 0.81g | 54% |
| Fiber | 18.4g | 5.1g | 53% |
| Copper | 0.69mg | 0.269mg | 47% |
| Iron | 3.31mg | 0.82mg | 31% |
| Protein | 18.55g | 3.02g | 31% |
| Potassium | 919mg | 123mg | 23% |
| Manganese | 0.496mg | 22% | |
| Selenium | 6.8µg | 12% | |
| Monounsaturated fat | 6.032g | 1.61g | 11% |
| Sodium | 18mg | 241mg | 10% |
| Calcium | 55mg | 5mg | 5% |
| Vitamin B6 | 0.037mg | 0.096mg | 5% |
| Fats | 19.4g | 22.55g | 5% |
| Phosphorus | 92mg | 68mg | 3% |
| Carbs | 53.75g | 61.22g | 2% |
| Choline | 9.1mg | 2% | |
| Folate | 9µg | 3µg | 2% |
| Calories | 446kcal | 460kcal | 1% |
| Vitamin K | 1.1µg | 1% | |
| Vitamin B1 | 0.034mg | 0.02mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin B2 | 0.052mg | 0.06mg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 56.12g | N/A |
| Sugar | 45.16g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B3 | 0.286mg | 0.22mg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.02 g
Fats:
22.55 g
Carbs:
61.22 g
Water:
11.5 g
Other:
1.71 g
| Contains more ProteinProtein | +514.2% |
| Contains more OtherOther | +122.2% |
| Contains more FatsFats | +16.2% |
| Contains more CarbsCarbs | +13.9% |
| Contains more WaterWater | +155.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
20.099 g
Monounsaturated fat:
Mono. Fat
1.61 g
Polyunsaturated fat:
Poly. Fat
0.81 g
| Contains less Sat. FatSaturated fat | -81.7% |
| Contains more Mono. FatMonounsaturated fat | +274.7% |
| Contains more Poly. FatPolyunsaturated fat | +991.9% |
