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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pecan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 21% 36% 95% 400% 124% 119% 0% 587% 21%
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 PotassiumPotassium +11.4%
Contains more CopperCopper +58.7%
Contains more ZincZinc +248.5%
Contains more PhosphorusPhosphorus +47.3%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +21.4%
Contains more IronIron +45.8%
~equal in Magnesium ~130mg
~equal in Manganese ~4.131mg
~equal in Selenium ~3.6µg

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.
Pecan
6
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 3.7% 3.4% 28% 0% 165% 30% 22% 52% 48% 0% 8.8% 17% 22%
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 AVitamin A +∞%
Contains more Vitamin E Vitamin E +159.3%
Contains more Vitamin B5Vitamin B5 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +81.1%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +111.9%
Contains more Vitamin B6Vitamin B6 +31%
~equal in Vitamin C ~1.2mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pecan
4
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 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 +15.9%
Contains more WaterWater +158.8%
Contains more OtherOther +29.8%
~equal in Fats ~75.77g
~equal in Carbs ~13.82g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pecan
2
9% 59% 32%
Saturated Fat: Sat. Fat 6.18 g
Monounsaturated Fat: Mono. Fat 40.801 g
Polyunsaturated fat: Poly. Fat 21.614 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 -48.8%
Contains more Poly. FatPolyunsaturated fat +1339%
Contains more Mono. FatMonounsaturated Fat +44.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pecan
0
10% 88%
Starch: 0.46 g
Sucrose: 3.9 g
Glucose: 0.04 g
Fructose: 0.04 g
Lactose: 0 g
Maltose: 0 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 +128.3%
Contains more SucroseSucrose +13.6%
Contains more GlucoseGlucose +75%
Contains more FructoseFructose +75%
~equal in Lactose ~0g
~equal in Maltose ~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.
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
Calories 691kcal 718kcal Macadamia
Protein 9.17g 7.91g Pecan
Fats 71.97g 75.77g Macadamia
Vitamin C 1.1mg 1.2mg Macadamia
Net carbs 4.26g 5.22g Macadamia
Carbs 13.86g 13.82g Pecan
Magnesium 121mg 130mg Macadamia
Calcium 70mg 85mg Macadamia
Potassium 410mg 368mg Pecan
Iron 2.53mg 3.69mg Macadamia
Sugar 3.97g 4.57g Pecan
Fiber 9.6g 8.6g Pecan
Copper 1.2mg 0.756mg Pecan
Zinc 4.53mg 1.3mg Pecan
Starch 0.46g 1.05g Macadamia
Phosphorus 277mg 188mg Pecan
Sodium 0mg 5mg Pecan
Vitamin A 56IU 0IU Pecan
Vitamin A RAE 3µg 0µg Pecan
Vitamin E 1.4mg 0.54mg Pecan
Manganese 4.5mg 4.131mg Pecan
Selenium 3.8µg 3.6µg Pecan
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
Vitamin K 3.5µg Pecan
Folate 22µg 11µg Pecan
Choline 40.5mg Pecan
Saturated Fat 6.18g 12.061g Pecan
Monounsaturated Fat 40.801g 58.877g Macadamia
Polyunsaturated fat 21.614g 1.502g 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
Fructose 0.04g 0.07g Macadamia

Which food is preferable for your diet?

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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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
31%
Pecan
40%
Macadamia
Minerals Daily Need Coverage Score
149%
Pecan
122%
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

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. 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.