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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
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" 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% 31% 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 E Vitamin 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

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Pistachio Macadamia Opinion
Calories 560kcal 718kcal Macadamia
Protein 20.16g 7.91g Pistachio
Fats 45.32g 75.77g Macadamia
Vitamin C 5.6mg 1.2mg Pistachio
Net carbs 16.57g 5.22g Pistachio
Carbs 27.17g 13.82g Pistachio
Magnesium 121mg 130mg Macadamia
Calcium 105mg 85mg Pistachio
Potassium 1025mg 368mg Pistachio
Iron 3.92mg 3.69mg Pistachio
Sugar 7.66g 4.57g Macadamia
Fiber 10.6g 8.6g Pistachio
Copper 1.3mg 0.756mg Pistachio
Zinc 2.2mg 1.3mg Pistachio
Starch 1.67g 1.05g Pistachio
Phosphorus 490mg 188mg Pistachio
Sodium 1mg 5mg Pistachio
Vitamin A 516IU 0IU Pistachio
Vitamin A RAE 26µg 0µg Pistachio
Vitamin E 2.86mg 0.54mg Pistachio
Manganese 1.2mg 4.131mg Macadamia
Selenium 7µg 3.6µg Pistachio
Vitamin B1 0.87mg 1.195mg Macadamia
Vitamin B2 0.16mg 0.162mg Macadamia
Vitamin B3 1.3mg 2.473mg Macadamia
Vitamin B5 0.52mg 0.758mg Macadamia
Vitamin B6 1.7mg 0.275mg Pistachio
Folate 51µg 11µg Pistachio
Saturated Fat 5.907g 12.061g Pistachio
Monounsaturated Fat 23.257g 58.877g Macadamia
Polyunsaturated fat 14.38g 1.502g Pistachio
Tryptophan 0.251mg 0.067mg Pistachio
Threonine 0.684mg 0.37mg Pistachio
Isoleucine 0.917mg 0.314mg Pistachio
Leucine 1.604mg 0.602mg Pistachio
Lysine 1.138mg 0.018mg Pistachio
Methionine 0.36mg 0.023mg Pistachio
Phenylalanine 1.092mg 0.665mg Pistachio
Valine 1.249mg 0.363mg Pistachio
Histidine 0.512mg 0.195mg Pistachio
Fructose 0.24g 0.07g Pistachio
Omega-6 - Linoleic acid 14.091g Pistachio

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
65%
Pistachio
40%
Macadamia
Minerals Daily Need Coverage Score
125%
Pistachio
122%
Macadamia

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 - 18)
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

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.