Nuts, macadamia nuts vs Seeds, pumpkin and squash seed kernels
Nutrition comparison per 100 g serving
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Seeds, pumpkin and squash seed kernels wins in 17 out of 29 nutrient categories
Nuts, macadamia nuts: 8
vs
Seeds, pumpkin and squash seed kernels: 17
(4 ties)
Overview
| Nutrient | Nuts, macadamia nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calories | 718 cal | 574 cal | |
| Protein | 7.8 g | 29.8 g | |
| Carbs | 13.4 g | 14.7 g | |
| Fat | 76.1 g | 49.1 g | |
| Fiber | 8 g | 6.5 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, macadamia nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Choline, total | 44.6 MG | 63 MG | |
| Folate, total | 10 UG | 57 UG | |
| Niacin | 2.3 MG | 4.4 MG | |
| Pantothenic acid | 0.6 MG | 0.6 MG | |
| Riboflavin | 0.1 MG | 0.2 MG | |
| Thiamin | 0.7 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.4 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0.7 MG | 1.8 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 0 UG | 4.5 UG |
Minerals
| Mineral | Nuts, macadamia nuts | Seeds, pumpkin and squash seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 70 MG | 52 MG | |
| Copper, Cu | 0.6 MG | 1.3 MG | |
| Iron, Fe | 2.7 MG | 8.1 MG | |
| Magnesium, Mg | 118 MG | 550 MG | |
| Manganese, Mn | 3.0 MG | 4.5 MG | |
| Phosphorus, P | 198 MG | 1,174 MG | |
| Potassium, K | 363 MG | 788 MG | |
| Selenium, Se | 11.7 UG | 9.4 UG | |
| Sodium, Na | 4 MG | 256 MG | |
| Zinc, Zn | 1.3 MG | 7.6 MG |