Pine nuts vs. Macadamia — In-Depth Nutrition Comparison
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How are pine nuts and macadamia different?
- Pine nuts are richer in manganese, copper, vitamin E, phosphorus, zinc, magnesium, and iron, while macadamia is higher in vitamin B1 and fiber.
- Pine nuts cover your daily need for manganese 203% more than macadamia.
- Pine nuts contain 17 times more vitamin E than macadamia. Pine nuts contain 9.33mg of vitamin E, while macadamia contains 0.54mg.
- Pine nuts are lower in saturated fat.
Nuts, pine nuts, dried and Nuts, macadamia nuts, raw types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +93.1% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more IronIron | +49.9% |
| Contains more CopperCopper | +75.1% |
| Contains more ZincZinc | +396.2% |
| Contains more PhosphorusPhosphorus | +205.9% |
| Contains less SodiumSodium | -60% |
| Contains more ManganeseManganese | +113.1% |
| Contains more CalciumCalcium | +431.3% |
| Contains more SeleniumSelenium | +414.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1627.8% |
| Contains more Vitamin B2Vitamin B2 | +40.1% |
| Contains more Vitamin B3Vitamin B3 | +77.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +209.1% |
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin B1Vitamin B1 | +228.3% |
| Contains more Vitamin B5Vitamin B5 | +142.2% |
| Contains more Vitamin B6Vitamin B6 | +192.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 34.071g | 1.502g | 217% |
| Manganese | 8.802mg | 4.131mg | 203% |
| Monounsaturated fat | 18.764g | 58.877g | 100% |
| Vitamin B1 | 0.364mg | 1.195mg | 69% |
| Copper | 1.324mg | 0.756mg | 63% |
| Vitamin E | 9.33mg | 0.54mg | 59% |
| Phosphorus | 575mg | 188mg | 55% |
| Zinc | 6.45mg | 1.3mg | 47% |
| Vitamin K | 53.9µg | 45% | |
| Saturated fat | 4.899g | 12.061g | 33% |
| Magnesium | 251mg | 130mg | 29% |
| Iron | 5.53mg | 3.69mg | 23% |
| Fiber | 3.7g | 8.6g | 20% |
| Vitamin B6 | 0.094mg | 0.275mg | 14% |
| Protein | 13.69g | 7.91g | 12% |
| Vitamin B3 | 4.387mg | 2.473mg | 12% |
| Fats | 68.37g | 75.77g | 11% |
| Choline | 55.8mg | 10% | |
| Vitamin B5 | 0.313mg | 0.758mg | 9% |
| Calcium | 16mg | 85mg | 7% |
| Potassium | 597mg | 368mg | 7% |
| Omega-3 (ALA) | 0.112g | 7% | |
| Folate | 34µg | 11µg | 6% |
| Selenium | 0.7µg | 3.6µg | 5% |
| Vitamin B2 | 0.227mg | 0.162mg | 5% |
| Calories | 673kcal | 718kcal | 2% |
| Protein per 100 calories | 2g | 1.1g | N/A |
| Calories per 10 g protein | 492kcal | 908kcal | N/A |
| Weight per 100 calories | 15g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 11 | 5 | N/A |
| Vitamin C | 0.8mg | 1.2mg | 0% |
| Net carbs | 9.38g | 5.22g | N/A |
| Carbs | 13.08g | 13.82g | 0% |
| Sugar | 3.59g | 4.57g | N/A |
| Starch | 1.43g | 1.05g | 0% |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.107mg | 0.067mg | 0% |
| Threonine | 0.37mg | 0.37mg | 0% |
| Isoleucine | 0.542mg | 0.314mg | 0% |
| Leucine | 0.991mg | 0.602mg | 0% |
| Lysine | 0.54mg | 0.018mg | 0% |
| Methionine | 0.259mg | 0.023mg | 0% |
| Phenylalanine | 0.524mg | 0.665mg | 0% |
| Valine | 0.687mg | 0.363mg | 0% |
| Histidine | 0.341mg | 0.195mg | 0% |
| Fructose | 0.07g | 0.07g | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.052g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.404g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +73.1% |
| Contains more WaterWater | +67.6% |
| Contains more FatsFats | +10.8% |
~equal in
Carbs
~13.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Poly. FatPolyunsaturated fat | +2168.4% |
| Contains more Mono. FatMonounsaturated fat | +213.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +36.2% |
| Contains more SucroseSucrose | +28.4% |
~equal in
Glucose
~0.07g
~equal in
Fructose
~0.07g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
