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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" chart 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%
Equal in Copper - 0.756
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
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%
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" chart 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 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 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 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 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%

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 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 g 1.05g Macadamia
Fructose g 0.07g Macadamia
Sugar g 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
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.54mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
43
Macadamia
Mineral Summary Score
120
Pumpkin seed
82
Macadamia

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
47%
Macadamia
Carbohydrates
54%
Pumpkin seed
14%
Macadamia
Fats
90%
Pumpkin seed
350%
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

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. 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.