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  6. Macaroon vs. Pumpkin seeds

Macaroon vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between macaroon and pumpkin seeds

  • Macaroon has less zinc, magnesium, fiber, copper, protein, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.
  • Macaroon has 13 times more sodium than pumpkin seeds. Macaroon has 241mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Cookies, coconut macaroon and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Macaroon vs Pumpkin seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 3.8% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +159.5%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Pumpkin seeds DV% diff.
Zinc 0.73mg 10.3mg 87%
Saturated fat 20.099g 3.67g 75%
Magnesium 29mg 262mg 55%
Polyunsaturated fat 0.81g 8.844g 54%
Fiber 5.1g 18.4g 53%
Copper 0.269mg 0.69mg 47%
Protein 3.02g 18.55g 31%
Iron 0.82mg 3.31mg 31%
Potassium 123mg 919mg 23%
Manganese 0.496mg 22%
Selenium 6.8µg 12%
Monounsaturated fat 1.61g 6.032g 11%
Sodium 241mg 18mg 10%
Fats 22.55g 19.4g 5%
Calcium 5mg 55mg 5%
Vitamin B6 0.096mg 0.037mg 5%
Phosphorus 68mg 92mg 3%
Carbs 61.22g 53.75g 2%
Folate 3µg 9µg 2%
Choline 9.1mg 2%
Calories 460kcal 446kcal 1%
Vitamin E 0.19mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B2 0.06mg 0.052mg 1%
Vitamin B5 0.056mg 1%
Vitamin K 1.1µg 1%
Protein per 100 calories 0.66g 4.2g N/A
Calories per 10 g protein 1523kcal 240kcal N/A
Weight per 100 calories 22g 22g N/A
Unsaturated / Saturated Fat ratio 0.12 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 56.12g 35.35g N/A
Sugar 45.16g N/A
Vitamin A 0µg 3µg 0%
Vitamin B3 0.22mg 0.286mg 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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
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
Contains more FatsFats +16.2%
Contains more CarbsCarbs +13.9%
Contains more WaterWater +155.6%
Contains more ProteinProtein +514.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +274.7%
Contains more Poly. FatPolyunsaturated fat +991.9%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/nutrients
  2. Pumpkin seeds - 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.