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Pecan vs Macadamia - In-Depth Nutrition Comparison

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Summary of differences between Pecan and Macadamia

  • Pecan has more Copper, Zinc, Manganese, Phosphorus, and Vitamin E , while Macadamia has more Vitamin B1, Iron, and Vitamin B3.
  • Pecan covers your daily need of Copper 49% more than Macadamia.
  • Pecan contains 3 times more Zinc than Macadamia. While Pecan contains 4.53mg of Zinc, Macadamia contains only 1.3mg.
  • The amount of Saturated Fat in Pecan is lower.

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

Infographic

Pecan 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 Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
Contains more Calcium +21.4%
Contains more Iron +45.8%
Equal in Magnesium - 130
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Contains more Phosphorus +47.3%
Contains more Potassium +11.4%
Contains less Sodium -100%
Contains more Zinc +248.5%
Contains more Copper +58.7%
Contains more Calcium +21.4%
Contains more Iron +45.8%
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
Pecan
5
:
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Equal in Vitamin C - 1.2
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +159.3%
Contains more Vitamin B5 +13.9%
Contains more Folate +100%
Contains more Vitamin B1 +81.1%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +111.9%
Contains more Vitamin B6 +31%
Equal in Vitamin C - 1.2

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan Macadamia
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
31
Pecan
43
Macadamia
Mineral Summary Score
110
Pecan
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
55%
Pecan
47%
Macadamia
Carbohydrates
14%
Pecan
14%
Macadamia
Fats
332%
Pecan
350%
Macadamia

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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.