Hazelnut vs. Macadamia — Health Impact and Nutrition Comparison

Calories

Macadamia nuts contain more calories than hazelnuts. Each macadamia nut has about 718 calories per 100 g, while each hazelnut contains 628 calories per 100 g (3).

Vitamins

Hazelnuts significantly have a higher amount of vitamins than macadamia nuts. Hazelnuts are richer in Vitamin C, Vitamin B5, and Vitamin B6, and the amount of Vitamin E is 27 times higher than in macadamia nuts. Hazelnuts are also rich in Folate. Conversely, some vitamins in macadamia have a higher level than in hazelnuts: Vitamin B1, Vitamin B2, and Vitamin B3. Macadamia nuts lack Vitamin K and Vitamin A. Both of them contain no Vitamin B12 and Vitamin D (4).

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.

Hazelnut

7

:

3

Macadamia

Contains more Vitamin A +∞%

Contains more Vitamin E +2683.3%

Contains more Vitamin C +425%

Contains more Vitamin B5 +21.1%

Contains more Vitamin B6 +104.7%

Contains more Folate +927.3%

Contains more Vitamin B1 +85.8%

Contains more Vitamin B2 +43.4%

Contains more Vitamin B3 +37.4%

Hazelnut

Macadamia

Contains more Vitamin A +∞%

Contains more Vitamin E +2683.3%

Contains more Vitamin C +425%

Contains more Vitamin B5 +21.1%

Contains more Vitamin B6 +104.7%

Contains more Folate +927.3%

Contains more Vitamin B1 +85.8%

Contains more Vitamin B2 +43.4%

Contains more Vitamin B3 +37.4%

Potassium

Potassium is a mineral that has many functions in the human body. For example, it may help reduce the risk of kidney stones (8). Hazelnut contains two times more potassium than macadamia nuts. It contains 680 mg of potassium per 100 g, while macadamia nuts contain 368 mg per 100g (5).

Minerals

Overall, hazelnuts are richer in minerals than macadamia nuts. The copper, potassium, and phosphorus levels are almost three times higher in hazelnuts than in macadamia nuts. This nut also contains more iron, calcium, and magnesium. On the other hand, macadamia nuts contain more sodium than hazelnuts. People with high blood pressure should avoid macadamia nuts due to their high sodium content (6) (7).

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.

Hazelnut

9

:

1

Macadamia

Contains more Calcium +34.1%

Contains more Iron +27.4%

Contains more Magnesium +25.4%

Contains more Phosphorus +54.3%

Contains more Potassium +84.8%

Contains less Sodium -100%

Contains more Zinc +88.5%

Contains more Copper +128.2%

Contains more Manganese +49.5%

Contains more Selenium +50%

Hazelnut

Macadamia

Contains more Calcium +34.1%

Contains more Iron +27.4%

Contains more Magnesium +25.4%

Contains more Phosphorus +54.3%

Contains more Potassium +84.8%

Contains less Sodium -100%

Contains more Zinc +88.5%

Contains more Copper +128.2%

Contains more Manganese +49.5%

Contains more Selenium +50%

Glycemic Index

The relative ranking of carbohydrates in foods that affect blood sugar levels is called the Glycemic Index. The estimated glycemic index of hazelnuts is 15. Macadamia nuts have a low glycemic index – 10. According to studies, both nuts fall under the category of having a low GI value (6) (7).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Consuming hazelnuts may help in preventing the reduction of HDL (commonly known as "good" cholesterol) levels in the blood. Additionally, it can help prevent LDL (commonly known as "bad" cholesterol) oxidation and reduce inflammation, which is crucial in reducing the risk of atherosclerosis. Atherosclerosis is the main cause of coronary artery disease, which is the primary reason for heart attacks (9, 10, 11).

According to this study, consumption of 40–90 grams of macadamia nuts per day for 4 weeks resulted in a 3.0% decrease in plasma total cholesterol, a 5.3% decrease in LDL cholesterol, and a 7.9% increase in HDL cholesterol levels in hypercholesterolemic men. These cholesterol-lowering effects of macadamia nuts may help prevent coronary artery disease, making it a good idea to consume them regularly (12, 13).

It is important to note that the amount of nuts consumed is the key factor in lowering cholesterol rather than the type of nut. The research clearly indicates that nut dosage is the major determinant in reducing cholesterol (14, 15).

Choosing unsalted or unsweetened nuts is the best way to ensure that you get their full heart-healthy benefits. Adding salt or sugar to nuts may negate their positive impact on your health.

These findings suggest that eating nuts or related nutritional behaviors may reduce the risk of atrial fibrillation and heart failure (16).

Cancer

Hazelnuts are rich in tocopherols, especially Vitamin E, which are excellent dietary sources of natural antioxidants. In this case, antioxidants can help with fighting cancer. Similarly, hazelnuts contain Vitamin B6, which can also help fight several types of cancer (17). According to studies, some neolignans (Cedrusin and Balanophonin and gallic acid) can inhibit the growth of human cancer cells (18). Macadamia nuts also contain plant compounds called flavonoids, which can fight cancer (19).

Pregnancy

The essential fatty acid may help the body fight cellular inflammation. Macadamia nuts are a great source of omega-3s, which are essential during pregnancy. Overall, macadamia nuts have a high amount of monounsaturated fats and are low in carbs and sugar. These nuts have a moderate fiber content.

If you are not allergic to macadamia nuts, you can enjoy their many nutritional benefits, such as vitamins, minerals, and a low glycemic index. Macadamia oil is also an excellent oil for a baby massage (20).

Improving Hair Health

Hazelnut oil is an excellent product for maintaining good hair growth and is perfect for scalp massages to stimulate hair follicles and nourish them (21).

Calcium is also an element playing a significant role in keeping hair in the proper state, and women, in particular in the perimenopause period, are exposed to its deficiency (22).

Improving Skin Health

Overall, hazelnuts are a rich and inexpensive source of natural and effective phenolic antioxidants, decreasing oxidative stress and keeping skin healthy (23).

Besides, hazelnuts are a great source of Vitamin E, which can help to keep your skin looking young and vibrant.

Diabetes

Research shows that oleic acid in hazelnuts has beneficial effects on insulin sensitivity. Results show that incorporating hazelnuts into the diet can prevent the reduction of HDL-C concentrations in patients with type 2 diabetes (24).

On the other hand, macadamia nuts are a good source of dietary fiber and contain antioxidants and flavonoids. These nutritional components have beneficial effects on diabetes. Another study shows that macadamia nuts can help improve glycemic control in people with type 2 diabetes (25).

Brain Protection

According to the study, the tocotrienol-rich supplement may help to protect brain cells from conditions like Alzheimer's and Parkinson's. Research shows that macadamia nuts may increase neurotransmitter production, and the monounsaturated fats in these nuts can protect the brain from oxidative stress (26) (27).

Allergy

Allergy to hazelnuts is often found in patients with tree pollen allergies. The symptoms usually include itching, swelling, and burning in the mouth and throat after ingesting hazelnuts or hazelnut-containing products.

Allergy to macadamias is rare, estimated to cause less than 5% of all tree nut allergies. In severe cases, the allergic reaction can cause anaphylaxis (29).