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Pumpkin seed vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Macadamia

  • Pumpkin seed has more Zinc, Fiber, Magnesium, and Potassium, however, Macadamia has more Manganese, Vitamin B1, Vitamin B6, Vitamin B5, and Phosphorus.
  • Daily need coverage for Manganese from Macadamia is 158% higher.
  • Macadamia has 8 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Macadamia has 1.3mg.
  • Pumpkin seed is lower in Saturated Fat.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, macadamia nuts, raw.

Infographic

Pumpkin seed vs Macadamia 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 Magnesium +101.5%
Contains more Potassium +149.7%
Contains more Zinc +692.3%
Contains more Calcium +54.5%
Contains more Iron +11.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Manganese +732.9%
Equal in Copper - 0.756
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Magnesium +101.5%
Contains more Potassium +149.7%
Contains more Zinc +692.3%
Contains more Calcium +54.5%
Contains more Iron +11.5%
Contains more Phosphorus +104.3%
Contains less Sodium -72.2%
Contains more Manganese +732.9%
Equal in Copper - 0.756

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 A +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin A +∞%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +134.5%
Contains more Carbs +288.9%
Contains more Water +230.9%
Contains more Other +233.3%
Contains more Fats +290.6%
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +134.5%
Contains more Carbs +288.9%
Contains more Water +230.9%
Contains more Other +233.3%
Contains more Fats +290.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +488.8%
Contains more Monounsaturated Fat +876.1%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -69.6%
Contains more Polyunsaturated fat +488.8%
Contains more Monounsaturated Fat +876.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
4%
Pumpkin seed
40%
Macadamia
Minerals Daily Need Coverage Score
103%
Pumpkin seed
122%
Macadamia

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

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. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.