Macadamia Nut vs. Pumpkin Seeds
Nutrition comparison of Macadamia Nut and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and pumpkin seeds:
- Both macadamia nut and pumpkin seeds are high in calcium, calories, dietary fiber, iron and potassium.
- Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and pumpkin seeds are high in calories. Macadamia nut has 61% more calories than pumpkin seed - macadamia nut has 718 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, macadamia nut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 16% |
| Carbohydrates | 7% | 46% |
| Fat | 89% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and macadamia nut has 75% less carbohydrates than pumpkin seed - macadamia nut has 13.4g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both macadamia nut and pumpkin seeds are high in dietary fiber. Pumpkin seed has 130% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Pumpkin seed has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 138% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and pumpkin seed has 69% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and pumpkin seeds contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and macadamia nut contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut has more Vitamin E than pumpkin seed - macadamia nut has 0.57mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6. Both macadamia nut and pumpkin seeds contain significant amounts of riboflavin and folate.
| Macadamia Nut | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.71 MG | 0.034 MG |
| Riboflavin | 0.087 MG | 0.052 MG |
| Niacin | 2.274 MG | 0.286 MG |
| Pantothenic acid | 0.603 MG | 0.056 MG |
| Vitamin B6 | 0.359 MG | 0.037 MG |
| Folate | 10 UG | 9 UG |
Minerals
calcium
Both macadamia nut and pumpkin seeds are high in calcium. Macadamia nut has 27% more calcium than pumpkin seed - macadamia nut has 70mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both macadamia nut and pumpkin seeds are high in iron. Pumpkin seed has 25% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both macadamia nut and pumpkin seeds are high in potassium. Pumpkin seed has 153% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Macadamia Nut | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.077 G |
| Total | 0.196 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 8.759 G |
| Total | 3.247 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Macadamia Nut g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or pumpkin seeds contain more calories in 100 grams?Both macadamia nut and pumpkin seeds are high in calories. Macadamia nut has 60% more calories than pumpkin seed - macadamia nut has 718 calories in 100g and pumpkin seed has 446 calories.
Does macadamia nut or pumpkin seeds have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and macadamia nut has 80% fewer carbohydrates than pumpkin seed - macadamia nut has 13.4g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does macadamia nut or pumpkin seeds contain more calcium?
Both macadamia nut and pumpkin seeds are high in calcium. Macadamia nut has 30% more calcium than pumpkin seed - macadamia nut has 70mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does macadamia nut or pumpkin seeds contain more iron?
Both macadamia nut and pumpkin seeds are high in iron. Pumpkin seed has 30% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does macadamia nut or pumpkin seeds contain more potassium?
Both macadamia nut and pumpkin seeds are high in potassium. Pumpkin seed has 150% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.