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  6. Pine nuts vs. Macadamia

Pine nuts vs. Macadamia — In-Depth Nutrition Comparison

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How are Pine nuts and Macadamia different?

  • Pine nuts are richer in Manganese, Copper, Vitamin E , Phosphorus, Zinc, Magnesium, and Iron, while Macadamia is higher in Vitamin B1, and Fiber.
  • Pine nuts covers your daily need of Manganese 203% more than Macadamia.
  • Pine nuts contain 17 times more Vitamin E than Macadamia. Pine nuts contain 9.33mg of Vitamin E , while Macadamia contains 0.54mg.
  • Pine nuts are lower in Saturated Fat.

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

Infographic

Pine nuts 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.
Pine nuts
Pine nuts
8
:
2
Macadamia
Macadamia
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%
Contains more Calcium +431.3%
Contains more Selenium +414.3%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
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%
Contains more Calcium +431.3%
Contains more Selenium +414.3%

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.
Pine nuts
Pine nuts
6
:
4
Macadamia
Macadamia
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%
Contains more Vitamin C +50%
Contains more Vitamin B1 +228.3%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +192.6%
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%
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 +1627.8%
Contains more Vitamin B2 +40.1%
Contains more Vitamin B3 +77.4%
Contains more Folate +209.1%
Contains more Vitamin C +50%
Contains more Vitamin B1 +228.3%
Contains more Vitamin B5 +142.2%
Contains more Vitamin B6 +192.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
3
:
2
Macadamia
Macadamia
Contains more Protein +73.1%
Contains more Water +67.6%
Contains more Other +126.3%
Contains more Fats +10.8%
Equal in Carbs - 13.82
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
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 +73.1%
Contains more Water +67.6%
Contains more Other +126.3%
Contains more Fats +10.8%
Equal in Carbs - 13.82

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
1
Macadamia
Macadamia
Contains more Starch +36.2%
Contains more Sucrose +28.4%
Equal in Glucose - 0.07
Equal in Fructose - 0.07
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
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 +36.2%
Contains more Sucrose +28.4%
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.
Pine nuts Macadamia
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 Pine nuts Macadamia Opinion
Net carbs 9.38g 5.22g Pine nuts
Protein 13.69g 7.91g Pine nuts
Fats 68.37g 75.77g Macadamia
Carbs 13.08g 13.82g Macadamia
Calories 673kcal 718kcal Macadamia
Starch 1.43g 1.05g Pine nuts
Fructose 0.07g 0.07g
Sugar 3.59g 4.57g Pine nuts
Fiber 3.7g 8.6g Macadamia
Calcium 16mg 85mg Macadamia
Iron 5.53mg 3.69mg Pine nuts
Magnesium 251mg 130mg Pine nuts
Phosphorus 575mg 188mg Pine nuts
Potassium 597mg 368mg Pine nuts
Sodium 2mg 5mg Pine nuts
Zinc 6.45mg 1.3mg Pine nuts
Copper 1.324mg 0.756mg Pine nuts
Manganese 8.802mg 4.131mg Pine nuts
Selenium 0.7µg 3.6µg Macadamia
Vitamin A 29IU 0IU Pine nuts
Vitamin A RAE 1µg 0µg Pine nuts
Vitamin E 9.33mg 0.54mg Pine nuts
Vitamin C 0.8mg 1.2mg Macadamia
Vitamin B1 0.364mg 1.195mg Macadamia
Vitamin B2 0.227mg 0.162mg Pine nuts
Vitamin B3 4.387mg 2.473mg Pine nuts
Vitamin B5 0.313mg 0.758mg Macadamia
Vitamin B6 0.094mg 0.275mg Macadamia
Folate 34µg 11µg Pine nuts
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.067mg Pine nuts
Threonine 0.37mg 0.37mg
Isoleucine 0.542mg 0.314mg Pine nuts
Leucine 0.991mg 0.602mg Pine nuts
Lysine 0.54mg 0.018mg Pine nuts
Methionine 0.259mg 0.023mg Pine nuts
Phenylalanine 0.524mg 0.665mg Macadamia
Valine 0.687mg 0.363mg Pine nuts
Histidine 0.341mg 0.195mg Pine nuts
Saturated Fat 4.899g 12.061g Pine nuts
Monounsaturated Fat 18.764g 58.877g Macadamia
Polyunsaturated fat 34.071g 1.502g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g 0g 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
Pine nuts Macadamia
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
51%
Pine nuts
43%
Macadamia
Minerals Daily Need Coverage Score
246%
Pine nuts
122%
Macadamia

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/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.