Macadamia vs. Almonds — Health Impact and Nutrition Comparison

Calories

One hundred-gram serving of macadamia contains 718 calories, while the same serving size of almond has 579 calories.

Protein

Nuts have a high protein content. Both nuts contain all necessary amino acids in large quantities, although almonds have greater concentrations in nearly all of them. Overall, almonds have a much higher protein content.

Fats

Macadamias are higher in fats compared to almonds. One hundred-gram servings of macadamias and almonds contain 75g and 49g of fats, respectively.

While greater quantities of polyunsaturated fats can be found in almonds, macadamias contain appreciably more monounsaturated and saturated fats.  Almonds and macadamia nuts, in terms of their omega fatty acid profiles, almonds have a significantly higher content of omega-6 fatty acids, including 0.002 g of eicosadienoic acid and 12.32 g of linoleic acid, along with a small amount of omega-3 ALA (0.003 g).

Macadamia and almonds, being plant-based products, contain no cholesterol.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Macadamia

1

Saturated Fat: Sat. Fat 12.061 g

Monounsaturated Fat: Mono. Fat 58.877 g

Polyunsaturated fat: Poly. Fat 1.502 g

Almonds

2

Saturated Fat: Sat. Fat 3.802 g

Monounsaturated Fat: Mono. Fat 31.551 g

Polyunsaturated fat: Poly. Fat 12.329 g

Contains more Mono. FatMonounsaturated Fat

+86.6%

Contains less Sat. FatSaturated Fat	-68.5%
Contains more Poly. FatPolyunsaturated fat	+720.8%

Carbohydrates

Almonds contain almost double the amount of carbohydrates as macadamia. They are also richer in dietary fiber and sugars. Both macadamia and almonds share a similar carbohydrate breakdown, with sucrose being the predominant sugar. They also contain smaller amounts of simple carbohydrates like glucose, fructose, and starch, offering a balanced nutritional profile. Almonds also contain small amounts of maltose and galactose.

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Macadamia

2

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

Almonds

4

Starch: 0.72 g

Sucrose: 3.95 g

Glucose: 0.17 g

Fructose: 0.11 g

Lactose: 0 g

Maltose: 0.04 g

Galactose: 0.07 g

Contains more StarchStarch	+45.8%
Contains more SucroseSucrose	+12.2%

Contains more GlucoseGlucose	+142.9%
Contains more FructoseFructose	+57.1%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%

~equal in Lactose ~0g

Vitamins

Almonds often have a better nutrient content. Based on the daily value of vitamins these nuts provide, almonds supply seven times more vitamin B2 (riboflavin), four times more folate, two times more vitamin A, and 1,5 times more vitamin B3 than macadamia nuts. Almonds are significantly richer in Vitamin E, containing almost 47 times more of this vitamin. Macadamia is notably higher in vitamin C, vitamin B1, vitamin B5, and vitamin B6. Macadamia nuts and almonds do not contain vitamin B12 and vitamin D.

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

4

Almonds

6

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+482.9%
Contains more Vitamin B5Vitamin B5	+60.9%
Contains more Vitamin B6Vitamin B6	+100.7%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+4646.3%
Contains more Vitamin B2Vitamin B2	+602.5%
Contains more Vitamin B3Vitamin B3	+46.3%
Contains more FolateFolate	+300%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

Minerals

Almonds win in this category, containing high concentrations of calcium (269 mg), magnesium (270 mg), potassium (733 mg), phosphorus (481 mg), zinc (3.12 mg), selenium (4.1 mg), and copper (1.031 mg).

One of the most striking differences between almonds and macadamia nuts is their calcium content. Almonds boast a calcium level that is nearly three times higher than that of macadamia nuts.

Macadamia nuts, on the other hand, are richer in manganese (4.131 mg).

While both nuts are low in sodium, almonds have a smaller amount.

These two nuts contain similar levels of iron.

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

1

Almonds

8

Contains more ManganeseManganese

+89.6%

Contains more MagnesiumMagnesium	+107.7%
Contains more CalciumCalcium	+216.5%
Contains more PotassiumPotassium	+99.2%
Contains more CopperCopper	+36.4%
Contains more ZincZinc	+140%
Contains more PhosphorusPhosphorus	+155.9%
Contains less SodiumSodium	-80%
Contains more SeleniumSelenium	+13.9%

~equal in Iron ~3.71mg

Oxalates

The oxalate content of almonds is 296mg per 100 grams, categorizing them as high in oxalates. On the other hand, the oxalate content of macadamia nuts is significantly lower, with only 42mg per 100 grams, placing them in the low oxalate category. 

Glycemic Index

Like most nuts, macadamia and almonds have very low glycemic indices. The glycemic index of almonds is lower since they contain more fiber and fewer sugars. Almonds have a glycemic index of  0. The glycemic index of macadamia is 10. 

Acidity

There's a clear distinction when comparing the acidity levels based on the Potential Renal Acid Load (PRAL) between macadamia nuts and almonds. Macadamia nuts have a negative PRAL value of -1.4, indicating an alkaline nature, while almonds have a positive PRAL value of 2.3, signifying an acidic nature. 

Cardiovascular Health

Monounsaturated fats, abundant in macadamia nuts, have been repeatedly associated with improved heart health, a decreased stroke risk, and a decreased risk of fatal heart attacks. According to studies, eating 0.3 to 1.5 ounces (8 to 42 grams) of macadamia nuts daily can reduce LDL (bad) and total cholesterol by as much as 10% (10, 11, 12, 13).  Furthermore, a diet high in macadamia nuts can reduce cholesterol levels as effectively as a heart-healthy, low-fat diet (14). Additionally, consuming 1.5–3 ounces (42–84 grams) of macadamia nuts daily may significantly decrease markers of inflammation, such as leukotriene B4, a risk factor for heart disease (15). Similarly, almonds are known for their cardiovascular benefits. Regular consumption of fewer than two servings of almonds daily has been shown to prevent cardiovascular disease both in the short and potentially long term (16). The PREDIMED trial found that 30 grams of mixed nuts daily, including almonds, significantly reduced the risk of myocardial infarction, stroke, and death from heart diseases (17). Almonds are also a key component of the DASH diet (Dietary Approaches to Stop Hypertension), linked to improved blood pressure in individuals with or without diabetes (18). 

Diabetes

Monounsaturated fats, which comprise about 80% of the fat content of macadamia nuts, are associated with a lower incidence of metabolic syndrome, especially in those with type 2 diabetes (19, 20). Studies have shown that diets rich in tree nuts, including macadamias, can significantly lower fasting blood sugar levels and improve hemoglobin A1c levels, a marker of long-term blood sugar control (21). Regular consumption of 1–3 ounces (28–84 grams) of these nuts daily has been associated with these improvements (22). Macadamia nuts may also assist those with type 2 diabetes or metabolic syndrome in reducing their body weight and blood sugar. On the other hand, almonds appear to be particularly effective at preventing complications related to type 2 diabetes. Increased almond intake has been studied for its potential to reduce type 2 diabetes-related cardiovascular disease risk (23, 24). 

Cancer

Macadamia nuts are high in tocotrienols, a form of vitamin E with powerful antioxidant properties. These compounds not only help lower cholesterol levels but may also offer protection against cancer and brain diseases (25). The antioxidant properties of tocotrienols in macadamia nuts can inhibit cell multiplication and induce apoptosis, or programmed cell death, in cancer cells (26, 27). Similarly, almonds have demonstrated potential in reducing the risk of various cancers, including breast, endometrial, pancreatic, colon, and colorectal. The bioactive compounds in almonds, such as fiber, vitamins, and antioxidants, contribute to these protective effects. Studies suggest that almonds can inhibit cancer cell growth and promote cancer cell death, much like macadamia nuts (28, 29, 30).  

Neurological Health 

A powerful antioxidant known as tocotrienols, abundant in macadamia nuts, may protect brain cells from inflammation and oxidative damage.  (31, 32, 33).  Test-tube and animal studies suggest that tocotrienols in macadamia nuts could shield brain cells from neuroinflammatory conditions like Alzheimer's and Parkinson's. However, further human research is needed to confirm these effects. Conversely, almonds have a solid track record in human studies, showing a clear link to improved cognitive performance and memory (34). The rich nutrient profile of almonds, including vitamin E, healthy fats, and antioxidants, contributes to their neuroprotective properties (35). This means that regular almond consumption can be a reliable ally in maintaining cognitive function and potentially delaying the onset or progression of Alzheimer's disease (36).