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Macadamia vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between macadamia and pistachios

  • Macadamia has more manganese and vitamin B1; however, pistachios are richer in vitamin B6, copper, phosphorus, potassium, vitamin E, vitamin A, and folate.
  • Macadamia's daily need coverage for manganese is 127% more.
  • Macadamia contains 2 times more saturated fat than pistachios. Macadamia contains 12.061g of saturated fat, while pistachios contain 5.907g.
  • Pistachios have a higher glycemic index. The glycemic index of pistachios is 28, while the glycemic index of macadamia is 10.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Nuts, pistachio nuts, raw.

Infographic

Macadamia vs Pistachio infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more ManganeseManganese +244.3%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +178.5%
Contains more CopperCopper +72%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +160.6%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +94.4%
~equal in Magnesium ~121mg
~equal in Iron ~3.92mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 0%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more Vitamin B3Vitamin B3 +90.2%
Contains more Vitamin B5Vitamin B5 +45.8%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +429.6%
Contains more Vitamin B6Vitamin B6 +518.2%
Contains more FolateFolate +363.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.16mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Pistachio DV% diff.
Manganese 4.131mg 1.2mg 127%
Vitamin B6 0.275mg 1.7mg 110%
Monounsaturated fat 58.877g 23.257g 89%
Polyunsaturated fat 1.502g 14.38g 86%
Copper 0.756mg 1.3mg 60%
Fats 75.77g 45.32g 47%
Phosphorus 188mg 490mg 43%
Saturated fat 12.061g 5.907g 28%
Vitamin B1 1.195mg 0.87mg 27%
Protein 7.91g 20.16g 25%
Potassium 368mg 1025mg 19%
Vitamin E 0.54mg 2.86mg 15%
Folate 11µg 51µg 10%
Fiber 8.6g 10.6g 8%
Zinc 1.3mg 2.2mg 8%
Calories 718kcal 560kcal 8%
Vitamin B3 2.473mg 1.3mg 7%
Selenium 3.6µg 7µg 6%
Vitamin C 1.2mg 5.6mg 5%
Vitamin B5 0.758mg 0.52mg 5%
Carbs 13.82g 27.17g 4%
Iron 3.69mg 3.92mg 3%
Vitamin A 0µg 26µg 3%
Calcium 85mg 105mg 2%
Magnesium 130mg 121mg 2%
Net carbs 5.22g 16.57g N/A
Sugar 4.57g 7.66g N/A
Starch 1.05g 1.67g 0%
Sodium 5mg 1mg 0%
Vitamin B2 0.162mg 0.16mg 0%
Tryptophan 0.067mg 0.251mg 0%
Threonine 0.37mg 0.684mg 0%
Isoleucine 0.314mg 0.917mg 0%
Leucine 0.602mg 1.604mg 0%
Lysine 0.018mg 1.138mg 0%
Methionine 0.023mg 0.36mg 0%
Phenylalanine 0.665mg 1.092mg 0%
Valine 0.363mg 1.249mg 0%
Histidine 0.195mg 0.512mg 0%
Fructose 0.07g 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more FatsFats +67.2%
Contains more ProteinProtein +154.9%
Contains more CarbsCarbs +96.6%
Contains more WaterWater +221.3%
Contains more OtherOther +161.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains more Mono. FatMonounsaturated fat +153.2%
Contains less Sat. FatSaturated fat -51%
Contains more Poly. FatPolyunsaturated fat +857.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
18% 74% 3% 3% 2%
Starch: 1.67 g
Sucrose: 6.87 g
Glucose: 0.32 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +59%
Contains more SucroseSucrose +55.1%
Contains more GlucoseGlucose +357.1%
Contains more FructoseFructose +242.9%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.