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Macadamia vs Pecan - In-Depth Nutrition Comparison

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Summary of differences between Macadamia and Pecan

  • Macadamia has more Vitamin B1, Iron, and Vitamin B3, while Pecan has more Copper, Zinc, Manganese, Phosphorus, and Vitamin E .
  • Pecan covers your daily need of Copper 49% more than Macadamia.
  • Macadamia contains 2 times more Vitamin B3 than Pecan. While Macadamia contains 2.473mg of Vitamin B3, Pecan contains only 1.167mg.
  • The amount of Saturated Fat in Pecan is lower.

These are the specific foods used in this comparison Nuts, macadamia nuts, raw and Nuts, pecans.

Infographic

Macadamia vs Pecan 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 +21.4%
Contains more Iron +45.8%
Contains more Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
Equal in Magnesium - 121
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +21.4%
Contains more Iron +45.8%
Contains more Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
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
:
5
Pecan
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Equal in Vitamin C - 1.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Equal in Vitamin C - 1.1

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 Pecan
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Pecan Opinion
Net carbs 5.22g 4.26g Macadamia
Protein 7.91g 9.17g Pecan
Fats 75.77g 71.97g Macadamia
Carbs 13.82g 13.86g Pecan
Calories 718kcal 691kcal Macadamia
Starch 1.05g 0.46g Macadamia
Fructose 0.07g 0.04g Macadamia
Sugar 4.57g 3.97g Pecan
Fiber 8.6g 9.6g Pecan
Calcium 85mg 70mg Macadamia
Iron 3.69mg 2.53mg Macadamia
Magnesium 130mg 121mg Macadamia
Phosphorus 188mg 277mg Pecan
Potassium 368mg 410mg Pecan
Sodium 5mg 0mg Pecan
Zinc 1.3mg 4.53mg Pecan
Copper 0.756mg 1.2mg Pecan
Vitamin A 0IU 56IU Pecan
Vitamin E 0.54mg 1.4mg Pecan
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 1.1mg Macadamia
Vitamin B1 1.195mg 0.66mg Macadamia
Vitamin B2 0.162mg 0.13mg Macadamia
Vitamin B3 2.473mg 1.167mg Macadamia
Vitamin B5 0.758mg 0.863mg Pecan
Vitamin B6 0.275mg 0.21mg Macadamia
Folate 11µg 22µg Pecan
Vitamin B12 0µg 0µg
Vitamin K µg 3.5µg Pecan
Tryptophan 0.067mg 0.093mg Pecan
Threonine 0.37mg 0.306mg Macadamia
Isoleucine 0.314mg 0.336mg Pecan
Leucine 0.602mg 0.598mg Macadamia
Lysine 0.018mg 0.287mg Pecan
Methionine 0.023mg 0.183mg Pecan
Phenylalanine 0.665mg 0.426mg Macadamia
Valine 0.363mg 0.411mg Pecan
Histidine 0.195mg 0.262mg Pecan
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 6.18g Pecan
Monounsaturated Fat 58.877g 40.801g Macadamia
Polyunsaturated fat 1.502g 21.614g Pecan

Which food is preferable for your diet?

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

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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
31
Pecan
Mineral Summary Score
82
Macadamia
110
Pecan

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
55%
Pecan
Carbohydrates
14%
Macadamia
14%
Pecan
Fats
350%
Macadamia
332%
Pecan

Comparison summary

Which food is lower in Sugar?
Pecan
Pecan is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Pecan
Pecan is lower in Saturated Fat (difference - 5.881g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in minerals?
?
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.
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.