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Pistachio vs Macadamia - In-Depth Nutrition Comparison

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Important differences between Pistachio and Macadamia

  • Pistachio has more Vitamin B6, Copper, Phosphorus, Potassium, Vitamin E , Folate, and Zinc, however Macadamia is richer in Manganese, and Vitamin B1.
  • Macadamia's daily need coverage for Manganese is 127% more.
  • Pistachio contains 6 times more Vitamin B6 than Macadamia. Pistachio contains 1.7mg of Vitamin B6, while Macadamia contains 0.275mg.
  • Pistachio contains less Saturated Fat.

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

Infographic

Pistachio vs Macadamia 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" 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 - 3.69
Equal in Magnesium - 130
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 147% 32% 91% 87% 434% 60% 210% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 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 - 3.69
Equal in Magnesium - 130

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 C +366.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +429.6%
Contains more Vitamin B6 +518.2%
Contains more Folate +363.6%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B5 +45.8%
Equal in Vitamin B2 - 0.162
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%
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%
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%
Contains more Vitamin B1 +37.4%
Contains more Vitamin B3 +90.2%
Contains more Vitamin B5 +45.8%
Equal in Vitamin B2 - 0.162

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
71
Pistachio
43
Macadamia
Mineral Summary Score
132
Pistachio
82
Macadamia

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
121%
Pistachio
47%
Macadamia
Carbohydrates
27%
Pistachio
14%
Macadamia
Fats
209%
Pistachio
350%
Macadamia

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.
Pistachio Macadamia
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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.