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  6. Pecan vs. Macadamia

Pecan vs. Macadamia — In-Depth Nutrition Comparison

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Summary of differences between Pecan and Macadamia

  • Pecan has more Copper, Zinc, Manganese, Phosphorus, and Vitamin E , while Macadamia has more Vitamin B1, Iron, and Vitamin B3.
  • Pecan covers your daily need of Copper 49% more than Macadamia.
  • Pecan contains 3 times more Zinc than Macadamia. While Pecan contains 4.53mg of Zinc, Macadamia contains only 1.3mg.
  • The amount of Saturated Fat in Pecan is lower.

These are the specific foods used in this comparison Nuts, pecans and Nuts, macadamia nuts, raw.

Infographic

Pecan vs Macadamia 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.
Pecan
Pecan
7
:
3
Macadamia
Macadamia
Contains more Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
Contains more Calcium +21.4%
Contains more Iron +45.8%
Equal in Magnesium - 130
Equal in Manganese - 4.131
Equal in Selenium - 3.6
Pecan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
Contains more Calcium +21.4%
Contains more Iron +45.8%
Equal in Magnesium - 130
Equal in Manganese - 4.131
Equal in Selenium - 3.6

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.
Pecan
Pecan
5
:
5
Macadamia
Macadamia
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Equal in Vitamin C - 1.2
Pecan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Equal in Vitamin C - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
Pecan
4
:
1
Macadamia
Macadamia
Contains more Protein +15.9%
Contains more Water +158.8%
Contains more Other +29.8%
Equal in Fats - 75.77
Equal in Carbs - 13.82
Pecan
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +15.9%
Contains more Water +158.8%
Contains more Other +29.8%
Equal in Fats - 75.77
Equal in Carbs - 13.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
Pecan
2
:
1
Macadamia
Macadamia
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +1339%
Contains more Monounsaturated Fat +44.3%
Pecan
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -48.8%
Contains more Polyunsaturated fat +1339%
Contains more Monounsaturated Fat +44.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
Pecan
0
:
4
Macadamia
Macadamia
Contains more Starch +128.3%
Contains more Sucrose +13.6%
Contains more Glucose +75%
Contains more Fructose +75%
Pecan
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +128.3%
Contains more Sucrose +13.6%
Contains more Glucose +75%
Contains more Fructose +75%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pecan Macadamia Opinion
Net carbs 4.26g 5.22g Macadamia
Protein 9.17g 7.91g Pecan
Fats 71.97g 75.77g Macadamia
Carbs 13.86g 13.82g Pecan
Calories 691kcal 718kcal Macadamia
Starch 0.46g 1.05g Macadamia
Fructose 0.04g 0.07g Macadamia
Sugar 3.97g 4.57g Pecan
Fiber 9.6g 8.6g Pecan
Calcium 70mg 85mg Macadamia
Iron 2.53mg 3.69mg Macadamia
Magnesium 121mg 130mg Macadamia
Phosphorus 277mg 188mg Pecan
Potassium 410mg 368mg Pecan
Sodium 0mg 5mg Pecan
Zinc 4.53mg 1.3mg Pecan
Copper 1.2mg 0.756mg Pecan
Manganese 4.5mg 4.131mg Pecan
Selenium 3.8µg 3.6µg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.54mg Pecan
Vitamin C 1.1mg 1.2mg Macadamia
Vitamin B1 0.66mg 1.195mg Macadamia
Vitamin B2 0.13mg 0.162mg Macadamia
Vitamin B3 1.167mg 2.473mg Macadamia
Vitamin B5 0.863mg 0.758mg Pecan
Vitamin B6 0.21mg 0.275mg Macadamia
Folate 22µg 11µg Pecan
Vitamin K 3.5µg Pecan
Tryptophan 0.093mg 0.067mg Pecan
Threonine 0.306mg 0.37mg Macadamia
Isoleucine 0.336mg 0.314mg Pecan
Leucine 0.598mg 0.602mg Macadamia
Lysine 0.287mg 0.018mg Pecan
Methionine 0.183mg 0.023mg Pecan
Phenylalanine 0.426mg 0.665mg Macadamia
Valine 0.411mg 0.363mg Pecan
Histidine 0.262mg 0.195mg Pecan
Saturated Fat 6.18g 12.061g Pecan
Monounsaturated Fat 40.801g 58.877g Macadamia
Polyunsaturated fat 21.614g 1.502g Pecan

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Pecan
43%
Macadamia
Minerals Daily Need Coverage Score
149%
Pecan
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 5.881g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in minerals?
?
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.
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.