Macadamia Nut vs. Pumpkin Puree
Nutrition comparison of Macadamia Nut and Pumpkin Puree
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 puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and pumpkin puree:
- Both pumpkin puree and macadamia nut are high in dietary fiber and potassium.
- Macadamia nut has more thiamin, niacin and Vitamin B6.
- Macadamia nut has signficantly more protein than pumpkin puree.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and pumpkin puree has 95% less calories than macadamia nut - pumpkin puree has 34 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, macadamia nut is lighter in protein, much lighter in carbs and much heavier in fat compared to pumpkin puree per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Pumpkin Puree | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 7% | 82% |
| Fat | 89% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree and macadamia nut contain similar amounts of carbs - pumpkin puree has 8.1g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both pumpkin puree and macadamia nut are high in dietary fiber. Macadamia nut has 176% more dietary fiber than pumpkin puree - pumpkin puree has 2.9g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Pumpkin puree and macadamia nut contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and pumpkin puree has 99% less saturated fat than macadamia nut - pumpkin puree has 0.15g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Pumpkin puree has 500% more Vitamin C than macadamia nut - pumpkin puree has 4.2mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than macadamia nut - pumpkin puree has 778ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Pumpkin puree and macadamia nut contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Pumpkin puree has more Vitamin K than macadamia nut - pumpkin puree has 16ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin and Vitamin B6. Both macadamia nut and pumpkin puree contain significant amounts of riboflavin, pantothenic acid and folate.
| Macadamia Nut | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.71 MG | 0.024 MG |
| Riboflavin | 0.087 MG | 0.054 MG |
| Niacin | 2.274 MG | 0.367 MG |
| Pantothenic acid | 0.603 MG | 0.4 MG |
| Vitamin B6 | 0.359 MG | 0.056 MG |
| Folate | 10 UG | 12 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 169% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 91% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both pumpkin puree and macadamia nut are high in potassium. Macadamia nut has 76% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Macadamia Nut | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.008 G |
| Total | 0.196 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than pumpkin puree per 100 grams.
| Macadamia Nut | Pumpkin Puree | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 0.007 G |
| Total | 3.247 G | 0.007 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 Puree (Pumpkin, canned, without salt) .
Macadamia Nut g
()
|
Daily Values (%) |
Pumpkin Puree g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 pumpkin puree or macadamia nut contain more calories in 100 grams?Macadamia nut is high in calories and pumpkin puree has 100% less calories than macadamia nut - pumpkin puree has 34 calories in 100g and macadamia nut has 718 calories.
Does pumpkin puree or macadamia nut have more carbohydrates?
By weight, pumpkin puree and macadamia nut contain similar amounts of carbs - pumpkin puree has 8.1g of carbs for 100g and macadamia nut has 13.4g of carbohydrates.
Does pumpkin puree or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 170% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does pumpkin puree or macadamia nut contain more potassium?
Both pumpkin puree and macadamia nut are high in potassium. Macadamia nut has 80% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and macadamia nut has 363mg of potassium.