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Pistachio vs. Macadamia — In-Depth Nutrition Comparison

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Important differences between pistachios and macadamia

  • Pistachios have more vitamin B6, copper, phosphorus, potassium, vitamin E, vitamin A, and folate; however, macadamia is richer in manganese and vitamin B1.
  • Macadamia's daily need coverage for manganese is 127% more.
  • Pistachios contain less saturated fat.
  • 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, 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" 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 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
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%
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%
Contains more ManganeseManganese +244.3%
~equal in Magnesium ~130mg
~equal in Iron ~3.69mg

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 19% 8.7% 57% 0% 218% 37% 24% 31% 392% 0% 0% 38% 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 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
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%
Contains more Vitamin B1Vitamin B1 +37.4%
Contains more Vitamin B3Vitamin B3 +90.2%
Contains more Vitamin B5Vitamin B5 +45.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +154.9%
Contains more CarbsCarbs +96.6%
Contains more WaterWater +221.3%
Contains more OtherOther +161.4%
Contains more FatsFats +67.2%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
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. 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.