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  6. Macadamia vs. Pine nuts

Macadamia vs. Pine nuts — In-Depth Nutrition Comparison

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How are Macadamia and Pine nuts different?

  • Macadamia is richer in Vitamin B1, and Fiber, while Pine nuts are higher in Manganese, Copper, Vitamin E , Phosphorus, Zinc, Magnesium, and Iron.
  • Pine nuts covers your daily need of Manganese 203% more than Macadamia.
  • Macadamia contains 3 times more Vitamin B1 than Pine nuts. Macadamia contains 1.195mg of Vitamin B1, while Pine nuts contain 0.364mg.
  • Pine nuts are lower in Saturated Fat.

Nuts, macadamia nuts, raw and Nuts, pine nuts, dried types were used in this article.

Infographic

Macadamia vs Pine nuts infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Macadamia
Macadamia
2
:
8
Pine nuts
Pine nuts
Contains more Calcium +431.3%
Contains more Selenium +414.3%
Contains more Iron +49.9%
Contains more Magnesium +93.1%
Contains more Phosphorus +205.9%
Contains more Potassium +62.2%
Contains less Sodium -60%
Contains more Zinc +396.2%
Contains more Copper +75.1%
Contains more Manganese +113.1%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Contains more Calcium +431.3%
Contains more Selenium +414.3%
Contains more Iron +49.9%
Contains more Magnesium +93.1%
Contains more Phosphorus +205.9%
Contains more Potassium +62.2%
Contains less Sodium -60%
Contains more Zinc +396.2%
Contains more Copper +75.1%
Contains more Manganese +113.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Macadamia
Macadamia
4
:
6
Pine nuts
Pine nuts
Contains more Vitamin C +50%
Contains more Vitamin B1 +228.3%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +192.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1627.8%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +77.4%
Contains more Folate +209.1%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Contains more Vitamin C +50%
Contains more Vitamin B1 +228.3%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +192.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +1627.8%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +77.4%
Contains more Folate +209.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macadamia
Macadamia
2
:
3
Pine nuts
Pine nuts
Contains more Fats +10.8%
Contains more Protein +73.1%
Contains more Water +67.6%
Contains more Other +126.3%
Equal in Fats - 68.37
Equal in Carbs - 13.08
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Contains more Fats +10.8%
Contains more Protein +73.1%
Contains more Water +67.6%
Contains more Other +126.3%
Equal in Fats - 68.37
Equal in Carbs - 13.08

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
2
Pine nuts
Pine nuts
Contains more Monounsaturated Fat +213.8%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +2168.4%
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Contains more Monounsaturated Fat +213.8%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +2168.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
1
Pine nuts
Pine nuts
Contains more Sucrose +28.4%
Contains more Starch +36.2%
Equal in Glucose - 0.07
Equal in Fructose - 0.07
Macadamia
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pine nuts
28% 69%
Starch: 1.43 g
Sucrose: 3.45 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +28.4%
Contains more Starch +36.2%
Equal in Glucose - 0.07
Equal in Fructose - 0.07

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Pine nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Pine nuts Opinion
Net carbs 5.22g 9.38g Pine nuts
Protein 7.91g 13.69g Pine nuts
Fats 75.77g 68.37g Macadamia
Carbs 13.82g 13.08g Macadamia
Calories 718kcal 673kcal Macadamia
Starch 1.05g 1.43g Pine nuts
Fructose 0.07g 0.07g
Sugar 4.57g 3.59g Pine nuts
Fiber 8.6g 3.7g Macadamia
Calcium 85mg 16mg Macadamia
Iron 3.69mg 5.53mg Pine nuts
Magnesium 130mg 251mg Pine nuts
Phosphorus 188mg 575mg Pine nuts
Potassium 368mg 597mg Pine nuts
Sodium 5mg 2mg Pine nuts
Zinc 1.3mg 6.45mg Pine nuts
Copper 0.756mg 1.324mg Pine nuts
Manganese 4.131mg 8.802mg Pine nuts
Selenium 3.6µg 0.7µg Macadamia
Vitamin A 0IU 29IU Pine nuts
Vitamin A RAE 0µg 1µg Pine nuts
Vitamin E 0.54mg 9.33mg Pine nuts
Vitamin C 1.2mg 0.8mg Macadamia
Vitamin B1 1.195mg 0.364mg Macadamia
Vitamin B2 0.162mg 0.227mg Pine nuts
Vitamin B3 2.473mg 4.387mg Pine nuts
Vitamin B5 0.758mg 0.313mg Macadamia
Vitamin B6 0.275mg 0.094mg Macadamia
Folate 11µg 34µg Pine nuts
Vitamin K 53.9µg Pine nuts
Tryptophan 0.067mg 0.107mg Pine nuts
Threonine 0.37mg 0.37mg
Isoleucine 0.314mg 0.542mg Pine nuts
Leucine 0.602mg 0.991mg Pine nuts
Lysine 0.018mg 0.54mg Pine nuts
Methionine 0.023mg 0.259mg Pine nuts
Phenylalanine 0.665mg 0.524mg Macadamia
Valine 0.363mg 0.687mg Pine nuts
Histidine 0.195mg 0.341mg Pine nuts
Saturated Fat 12.061g 4.899g Pine nuts
Monounsaturated Fat 58.877g 18.764g Macadamia
Polyunsaturated fat 1.502g 34.071g Pine nuts
Omega-6 - Eicosadienoic acid 0g 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Pine nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Macadamia
51%
Pine nuts
Minerals Daily Need Coverage Score
122%
Macadamia
246%
Pine nuts

Comparison summary

Which food is lower in Sugar?
Pine nuts
Pine nuts is lower in Sugar (difference - 0.98g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Pine nuts
Pine nuts is lower in Saturated Fat (difference - 7.162g)
Which food is lower in glycemic index?
Pine nuts
Pine nuts is lower in glycemic index (difference - 10)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $3)
Which food is richer in minerals?
Pine nuts
Pine nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.