Nuts Macadamia Nuts (Raw)vsPumpkin and Squash Seeds
Nuts Macadamia Nuts (Raw) has 718 calories and 7.9g protein per 100g. Pumpkin and Squash Seeds has 559 calories and 30g protein per 100g Pumpkin and Squash Seeds has more protein, Pumpkin and Squash Seeds is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Macadamia Nuts (Raw) vs Pumpkin and Squash Seeds
Go with Pumpkin and Squash Seeds at just 559 kcal per 100g — 22% fewer calories.
Pumpkin and Squash Seeds will keep you satisfied longer with 6g fiber, 30.2g protein, 49g fat — fat and protein slow digestion while fiber adds bulk.
Pumpkin and Squash Seeds packs 30.2g of protein per 100g (22% of calories from protein) — the better pick for muscle growth and recovery.
Pumpkin and Squash Seeds is the heart-friendlier option with lower saturated fat, more potassium.
Pumpkin and Squash Seeds provides 809mg of potassium per 100g — important for muscle function and hydration.
Nuts Macadamia Nuts (Raw) provides 85mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Macadamia Nuts (Raw)
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 718 kcal per 100g, so portion size matters.
Pumpkin and Squash Seeds
High in saturated fat with 8.66g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 559 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Macadamia Nuts | Seeds Pumpkin And Squash Seed Kernels | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 718kcal36% | 559kcal28% | +159kcal |
| Protein | 7.9g16% | 30g60% | <0.1g |
| Total Fat | 76g97% | 49g63% | +27g |
| Saturated Fat | 12g61% | 8.7g43% | +3.4g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 11g4% | +3.1g |
| Dietary Fiber | 8.6g31% | 6.0g21% | +2.6g |
| Sugars | 4.6g | 1.4g | +3.2g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 1.2mg1% | 1.9mg2% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.54mg4% | 2.2mg15% | <0.1mg |
| Vitamin K | — | 7.3mcg6% | — |
| Vitamin B6 | 0.28mg16% | 0.14mg8% | +0.13mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 11mcg3% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 1.2mg100% | 0.27mg23% | +0.93mg |
| Riboflavin (B2) | 0.16mg12% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.5mg15% | 5.0mg31% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 7.0mg0% | <0.1mg |
| Calcium | 85mg7% | 46mg4% | +39mg |
| Iron | 3.7mg21% | 8.8mg49% | <0.1mg |
| Potassium | 368mg8% | 809mg17% | <0.1mg |
| Phosphorus | 188mg15% | 1230mg98% | <0.1mg |
| Magnesium | 130mg31% | 592mg141% | <0.1mg |
| Zinc | 1.3mg12% | 7.8mg71% | <0.1mg |
| Copper | 0.76mg84% | 1.3mg149% | <0.1mg |
| Manganese | 4.1mg180% | 4.5mg197% | <0.1mg |
| Selenium | 3.6mcg7% | 9.4mcg17% | <0.1mcg |
🔬Nutritional Analysis
Calories: Pumpkin and Squash Seeds is moderately lower in calories than Nuts Macadamia Nuts (Raw), containing 559 kcal compared to 718 kcal per 100g (28% fewer calories).
Protein: Pumpkin and Squash Seeds provides more protein with 30.2g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Pumpkin and Squash Seeds offers better value for building and maintaining muscle.
Fat: Pumpkin and Squash Seeds is the leaner option with 49g of total fat per 100g compared to 75.8g. Pumpkin and Squash Seeds has less saturated fat (8.66g vs 12.1g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Pumpkin and Squash Seeds: 1mcg vs 0mcg), Folate (Pumpkin and Squash Seeds: 58mcg vs 11mcg), Thiamin (B1) (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.273mg).
Key Minerals: Notable mineral differences include Phosphorus (Pumpkin and Squash Seeds: 1230mg vs 188mg), Zinc (Pumpkin and Squash Seeds: 7.81mg vs 1.3mg), Magnesium (Pumpkin and Squash Seeds: 592mg vs 130mg).
Diet Suitability: Pumpkin and Squash Seeds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Macadamia Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds has more protein with 30.2g per 100g compared to 7.91g for Nuts Macadamia Nuts (Raw).
- Which is lower in calories, Nuts Macadamia Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is lower in calories with 559 kcal per 100g versus 718 kcal.
- Is Nuts Macadamia Nuts (Raw) or Pumpkin and Squash Seeds healthier?
- It depends on your goals. Nuts Macadamia Nuts (Raw) has 718 calories and 7.91g protein per 100g, while Pumpkin and Squash Seeds has 559 calories and 30.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Macadamia Nuts (Raw) or Pumpkin and Squash Seeds?
- Pumpkin and Squash Seeds is leaner with 49g of fat per 100g compared to 75.8g.
- Which has more fiber, Nuts Macadamia Nuts (Raw) or Pumpkin and Squash Seeds?
- Nuts Macadamia Nuts (Raw) has more fiber with 8.6g per 100g compared to 6g.