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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
Pecan
5
:
Contains more Potassium +11.4%
Contains more Copper +58.7%
Contains more Zinc +248.5%
Contains more Phosphorus +47.3%
Contains less Sodium -100%
Contains more Iron +45.8%
Contains more Calcium +21.4%
Equal in Magnesium - 130
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Potassium +11.4%
Contains more Copper +58.7%
Contains more Zinc +248.5%
Contains more Phosphorus +47.3%
Contains less Sodium -100%
Contains more Iron +45.8%
Contains more Calcium +21.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
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 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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
55%
Pecan
47%
Macadamia
Carbohydrates
14%
Pecan
14%
Macadamia
Fats
332%
Pecan
350%
Macadamia

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pecan Macadamia
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Pecan
Pecan contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pecan Macadamia Opinion
Calories 691 718 Macadamia
Protein 9.17 7.91 Pecan
Fats 71.97 75.77 Macadamia
Vitamin C 1.1 1.2 Macadamia
Carbs 13.86 13.82 Pecan
Cholesterol 0 0
Vitamin D 0 0
Iron 2.53 3.69 Macadamia
Calcium 70 85 Macadamia
Potassium 410 368 Pecan
Magnesium 121 130 Macadamia
Sugars 3.97 4.57 Pecan
Fiber 9.6 8.6 Pecan
Copper 1.2 0.756 Pecan
Zinc 4.53 1.3 Pecan
Starch 0.46 1.05 Macadamia
Phosphorus 277 188 Pecan
Sodium 0 5 Pecan
Vitamin A 56 0 Pecan
Vitamin E 1.4 0.54 Pecan
Vitamin D 0 0
Vitamin B1 0.66 1.195 Macadamia
Vitamin B2 0.13 0.162 Macadamia
Vitamin B3 1.167 2.473 Macadamia
Vitamin B5 0.863 0.758 Pecan
Vitamin B6 0.21 0.275 Macadamia
Vitamin B12 0 0
Vitamin K 3.5 Pecan
Folate 22 11 Pecan
Trans Fat
Saturated Fat 6.18 12.061 Pecan
Monounsaturated Fat 40.801 58.877 Macadamia
Polyunsaturated fat 21.614 1.502 Pecan
Tryptophan 0.093 0.067 Pecan
Threonine 0.306 0.37 Macadamia
Isoleucine 0.336 0.314 Pecan
Leucine 0.598 0.602 Macadamia
Lysine 0.287 0.018 Pecan
Methionine 0.183 0.023 Pecan
Phenylalanine 0.426 0.665 Macadamia
Valine 0.411 0.363 Pecan
Histidine 0.262 0.195 Pecan
Fructose 0.04 0.07 Macadamia

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 of 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.