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Pumpkin seed vs Macaroon - In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Macaroon

  • Macaroon has less Zinc, Magnesium, Fiber, Copper, Iron, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 87% more.
  • Pumpkin seed has 11 times more Calcium than Macaroon. Pumpkin seed has 55mg of Calcium, while Macaroon has 5mg.
  • Pumpkin seed is 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

Pumpkin seed vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +303.7%
Contains more Calcium +1000%
Contains more Potassium +647.2%
Contains more Magnesium +803.4%
Contains more Copper +156.5%
Contains more Zinc +1311%
Contains more Phosphorus +35.3%
Contains less Sodium -92.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 2% 11% 21% 90% 20% 30% 32%
Contains more Iron +303.7%
Contains more Calcium +1000%
Contains more Potassium +647.2%
Contains more Magnesium +803.4%
Contains more Copper +156.5%
Contains more Zinc +1311%
Contains more Phosphorus +35.3%
Contains less Sodium -92.5%

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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +30%
Contains more Folate +200%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +159.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 5% 14% 5% 0% 23% 0% 3% 3%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +30%
Contains more Folate +200%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B6 +159.5%

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.
Pumpkin seed Macaroon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Macaroon Opinion
Calories 446kcal 460kcal Macaroon
Protein 18.55g 3.02g Pumpkin seed
Fats 19.4g 22.55g Macaroon
Vitamin C 0.3mg 0mg Pumpkin seed
Net carbs 35.35g 56.12g Macaroon
Carbs 53.75g 61.22g Macaroon
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 0.82mg Pumpkin seed
Calcium 55mg 5mg Pumpkin seed
Potassium 919mg 123mg Pumpkin seed
Magnesium 262mg 29mg Pumpkin seed
Sugar g 45.16g Pumpkin seed
Fiber 18.4g 5.1g Pumpkin seed
Copper 0.69mg 0.269mg Pumpkin seed
Zinc 10.3mg 0.73mg Pumpkin seed
Starch g g
Phosphorus 92mg 68mg Pumpkin seed
Sodium 18mg 241mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.19mg Macaroon
Vitamin D 0µg 0µg
Vitamin B1 0.034mg 0.02mg Pumpkin seed
Vitamin B2 0.052mg 0.06mg Macaroon
Vitamin B3 0.286mg 0.22mg Pumpkin seed
Vitamin B5 0.056mg mg Pumpkin seed
Vitamin B6 0.037mg 0.096mg Macaroon
Vitamin B12 0µg 0µg
Vitamin K µg 1.1µg Macaroon
Folate 9µg 3µg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 20.099g Pumpkin seed
Monounsaturated Fat 6.032g 1.61g Pumpkin seed
Polyunsaturated fat 8.844g 0.81g Pumpkin seed
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4
Pumpkin seed
4
Macaroon
Mineral Summary Score
120
Pumpkin seed
29
Macaroon

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
111%
Pumpkin seed
18%
Macaroon
Carbohydrates
54%
Pumpkin seed
61%
Macaroon
Fats
90%
Pumpkin seed
104%
Macaroon

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 223mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 16.429g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.