Macadamia Nut vs. Raw Pumpkin Seeds
Nutrition comparison of Macadamia Nut and Raw 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
raw 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 raw pumpkin seeds:
- Both macadamia nut and raw pumpkin seeds are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Macadamia nut has more thiamin, pantothenic acid and Vitamin B6, however, raw pumpkin seed contains more niacin and folate.
- Raw pumpkin seed is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and raw pumpkin seeds are high in calories. Macadamia nut has 28% more calories than raw pumpkin seed - macadamia nut has 718 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, macadamia nut is lighter in protein, heavier in fat and similar to raw pumpkin seeds for carbs. Macadamia nut has a macronutrient ratio of 4:7:89 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 4% | 20% |
| Carbohydrates | 7% | 7% |
| Fat | 89% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and raw pumpkin seeds contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both macadamia nut and raw pumpkin seeds are high in dietary fiber. Macadamia nut has 33% more dietary fiber than raw pumpkin seed - macadamia nut has 8g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Macadamia nut and raw pumpkin seeds contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 288% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both macadamia nut and raw pumpkin seeds are high in saturated fat. Macadamia nut has 38% more saturated fat than raw pumpkin seed - macadamia nut has 11.9g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and raw pumpkin seeds contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and macadamia nut contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 282% more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Raw pumpkin seed has more Vitamin K than macadamia nut - raw pumpkin seed has 7.3ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, pantothenic acid and Vitamin B6, however, raw pumpkin seed contains more niacin and folate. Both macadamia nut and raw pumpkin seeds contain significant amounts of riboflavin.
| Macadamia Nut | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.71 MG | 0.273 MG |
| Riboflavin | 0.087 MG | 0.153 MG |
| Niacin | 2.274 MG | 4.987 MG |
| Pantothenic acid | 0.603 MG | ~ |
| Vitamin B6 | 0.359 MG | 0.143 MG |
| Folate | 10 UG | 58 UG |
Minerals
calcium
Both macadamia nut and raw pumpkin seeds are high in calcium. Macadamia nut has 52% more calcium than raw pumpkin seed - macadamia nut has 70mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both macadamia nut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 233% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both macadamia nut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 123% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both macadamia nut and raw pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Macadamia Nut | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.12 G |
| Total | 0.196 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | ~ | 0.131 G |
| linoleic acid | 1.303 G | 20.71 G |
| Total | 1.303 G | 20.841 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 Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Macadamia Nut g
()
|
Daily Values (%) |
Raw 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw pumpkin seeds contain more calories in 100 grams?Both macadamia nut and raw pumpkin seeds are high in calories. Macadamia nut has 30% more calories than raw pumpkin seed - macadamia nut has 718 calories in 100g and raw pumpkin seed has 559 calories.
Does macadamia nut or raw pumpkin seeds contain more calcium?
Both macadamia nut and raw pumpkin seeds are high in calcium. Macadamia nut has 50% more calcium than raw pumpkin seed - macadamia nut has 70mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does macadamia nut or raw pumpkin seeds contain more iron?
Both macadamia nut and raw pumpkin seeds are high in iron. Raw pumpkin seed has 230% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does macadamia nut or raw pumpkin seeds contain more potassium?
Both macadamia nut and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 120% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.