Pumpkin seeds vs. Macadamia — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and macadamia

Pumpkin seeds have more zinc, fiber, magnesium, protein, and potassium; however, macadamia has more manganese, vitamin B1, fats, and vitamin B6.
Daily need coverage for manganese for macadamia is 158% higher.
Macadamia has 8 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while macadamia has 1.3mg.
Pumpkin seeds are 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.

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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.

Pumpkin seeds

Macadamia

Contains more MagnesiumMagnesium	+101.5%
Contains more PotassiumPotassium	+149.7%
Contains more ZincZinc	+692.3%

Contains more CalciumCalcium	+54.5%
Contains more IronIron	+11.5%
Contains more PhosphorusPhosphorus	+104.3%
Contains less SodiumSodium	-72.2%
Contains more ManganeseManganese	+732.9%
Contains more SeleniumSelenium	+∞%

~equal in Copper ~0.756mg

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.

Pumpkin seeds

Macadamia

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin CVitamin C	+300%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+3414.7%
Contains more Vitamin B2Vitamin B2	+211.5%
Contains more Vitamin B3Vitamin B3	+764.7%
Contains more Vitamin B5Vitamin B5	+1253.6%
Contains more Vitamin B6Vitamin B6	+643.2%
Contains more FolateFolate	+22.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.496mg	4.131mg	158%
Monounsaturated fat	6.032g	58.877g	132%
Vitamin B1	0.034mg	1.195mg	97%
Fats	19.4g	75.77g	87%
Zinc	10.3mg	1.3mg	82%
Polyunsaturated fat	8.844g	1.502g	49%
Fiber	18.4g	8.6g	39%
Saturated fat	3.67g	12.061g	38%
Magnesium	262mg	130mg	31%
Protein	18.55g	7.91g	21%
Vitamin B6	0.037mg	0.275mg	18%
Potassium	919mg	368mg	16%
Calories	446kcal	718kcal	14%
Phosphorus	92mg	188mg	14%
Vitamin B3	0.286mg	2.473mg	14%
Vitamin B5	0.056mg	0.758mg	14%
Carbs	53.75g	13.82g	13%
Vitamin B2	0.052mg	0.162mg	8%
Copper	0.69mg	0.756mg	7%
Selenium		3.6µg	7%
Iron	3.31mg	3.69mg	5%
Vitamin E		0.54mg	4%
Calcium	55mg	85mg	3%
Vitamin C	0.3mg	1.2mg	1%
Sodium	18mg	5mg	1%
Folate	9µg	11µg	1%
Protein per 100 calories	4.2g	1.1g	N/A
Calories per 10 g protein	240kcal	908kcal	N/A
Weight per 100 calories	22g	14g	N/A
Unsaturated / Saturated Fat ratio	4.1	5	N/A
Net carbs	35.35g	5.22g	N/A
Sugar		4.57g	N/A
Starch		1.05g	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.326mg	0.067mg	0%
Threonine	0.683mg	0.37mg	0%
Isoleucine	0.956mg	0.314mg	0%
Leucine	1.572mg	0.602mg	0%
Lysine	1.386mg	0.018mg	0%
Methionine	0.417mg	0.023mg	0%
Phenylalanine	0.924mg	0.665mg	0%
Valine	1.491mg	0.363mg	0%
Histidine	0.515mg	0.195mg	0%
Fructose		0.07g	0%