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Macadamia vs Pistachio - In-Depth Nutrition Comparison

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Important differences between Macadamia and Pistachio

  • Macadamia has more Manganese, and Vitamin B1, however Pistachio is richer in Vitamin B6, Copper, Phosphorus, Potassium, Vitamin E , Folate, and Zinc.
  • Macadamia's daily need coverage for Manganese is 127% more.
  • Macadamia contains 2 times more Saturated Fat than Pistachio. Macadamia contains 12.061g of Saturated Fat, while Pistachio contains 5.907g.

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

Infographic

Macadamia vs Pistachio 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +23.5%
Contains more Potassium +178.5%
Contains more Copper +72%
Contains more Zinc +69.2%
Contains more Phosphorus +160.6%
Contains less Sodium -80%
Equal in Iron - 3.92
Equal in Magnesium - 121
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Contains more Calcium +23.5%
Contains more Potassium +178.5%
Contains more Copper +72%
Contains more Zinc +69.2%
Contains more Phosphorus +160.6%
Contains less Sodium -80%
Equal in Iron - 3.92
Equal in Magnesium - 121

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +37.4%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B5 +45.8%
Contains more Vitamin C +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +429.6%
Contains more Vitamin B6 +518.2%
Contains more Folate +363.6%
Equal in Vitamin B2 - 0.16
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 31% 58% 0% 218% 37% 25% 32% 393% 0% 0% 39%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B5 +45.8%
Contains more Vitamin C +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +429.6%
Contains more Vitamin B6 +518.2%
Contains more Folate +363.6%
Equal in Vitamin B2 - 0.16

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macadamia Pistachio
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Pistachio Opinion
Calories 718kcal 560kcal Macadamia
Protein 7.91g 20.16g Pistachio
Fats 75.77g 45.32g Macadamia
Vitamin C 1.2mg 5.6mg Pistachio
Net carbs 5.22g 16.57g Pistachio
Carbs 13.82g 27.17g Pistachio
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.69mg 3.92mg Pistachio
Calcium 85mg 105mg Pistachio
Potassium 368mg 1025mg Pistachio
Magnesium 130mg 121mg Macadamia
Sugar 4.57g 7.66g Macadamia
Fiber 8.6g 10.6g Pistachio
Copper 0.756mg 1.3mg Pistachio
Zinc 1.3mg 2.2mg Pistachio
Starch 1.05g 1.67g Pistachio
Phosphorus 188mg 490mg Pistachio
Sodium 5mg 1mg Pistachio
Vitamin A 0IU 516IU Pistachio
Vitamin E 0.54mg 2.86mg Pistachio
Vitamin D 0µg 0µg
Vitamin B1 1.195mg 0.87mg Macadamia
Vitamin B2 0.162mg 0.16mg Macadamia
Vitamin B3 2.473mg 1.3mg Macadamia
Vitamin B5 0.758mg 0.52mg Macadamia
Vitamin B6 0.275mg 1.7mg Pistachio
Vitamin B12 0µg 0µg
Vitamin K µg µg
Folate 11µg 51µg Pistachio
Trans Fat g 0g Macadamia
Saturated Fat 12.061g 5.907g Pistachio
Monounsaturated Fat 58.877g 23.257g Macadamia
Polyunsaturated fat 1.502g 14.38g Pistachio
Tryptophan 0.067mg 0.251mg Pistachio
Threonine 0.37mg 0.684mg Pistachio
Isoleucine 0.314mg 0.917mg Pistachio
Leucine 0.602mg 1.604mg Pistachio
Lysine 0.018mg 1.138mg Pistachio
Methionine 0.023mg 0.36mg Pistachio
Phenylalanine 0.665mg 1.092mg Pistachio
Valine 0.363mg 1.249mg Pistachio
Histidine 0.195mg 0.512mg Pistachio
Fructose 0.07g 0.24g Pistachio

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Pistachio
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Macadamia
71
Pistachio
Mineral Summary Score
82
Macadamia
132
Pistachio

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Macadamia
121%
Pistachio
Carbohydrates
14%
Macadamia
27%
Pistachio
Fats
350%
Macadamia
209%
Pistachio

Comparison summary

Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pistachio
Pistachio is lower in Saturated Fat (difference - 6.154g)
Which food is cheaper?
Pistachio
Pistachio is cheaper (difference - $0.4)
Which food is richer in minerals?
Pistachio
Pistachio is relatively richer in minerals
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 3.09g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.