Macadamia Nut vs. Pecan
Nutrition comparison of Macadamia Nut and Pecan
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
pecan
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and pecan:
- Both macadamia nut and pecan are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pecan (Nuts, pecans) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and pecan are high in calories. Macadamia nut has a little more calories (4%) than pecan by weight - macadamia nut has 718 calories per 100 grams and pecan has 691 calories.
For macronutrient ratios, macadamia nut is similar to pecan for protein, carbs and fat. Macadamia nut has a macronutrient ratio of 4:7:89 and for pecan, 5:7:88 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Pecan | |
|---|---|---|
| Protein | 4% | 5% |
| Carbohydrates | 7% | 7% |
| Fat | 89% | 88% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and pecan contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and pecan has 13.9g of carbohydrates.
The carbs in macadamia nut are made of 61% dietary fiber, 31% sugar and 8% starch, whereas the carbs in pecan comprise of 68% dietary fiber, 28% sugar and 3% starch.
dietary fiber
Both macadamia nut and pecan are high in dietary fiber. Pecan has 20% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and pecan has 9.6g of dietary fiber.
sugar
Macadamia nut and pecan contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and pecan has 4g of sugar.
Protein
protein
Macadamia nut and pecan contain similar amounts of protein - macadamia nut has 7.8g of protein per 100 grams and pecan has 9.2g of protein.
Fat
saturated fat
Both macadamia nut and pecan are high in saturated fat. Macadamia nut has 93% more saturated fat than pecan - macadamia nut has 11.9g of saturated fat per 100 grams and pecan has 6.2g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and pecan contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and pecan has 1.1mg of Vitamin C.
Vitamin A
Pecan and macadamia nut contain similar amounts of Vitamin A - pecan has 3ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and pecan contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and pecan has 1.4mg of Vitamin E.
Vitamin K
Pecan and macadamia nut contain similar amounts of Vitamin K - pecan has 3.5ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Both macadamia nut and pecan contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Macadamia Nut | Pecan | |
|---|---|---|
| Thiamin | 0.71 MG | 0.66 MG |
| Riboflavin | 0.087 MG | 0.13 MG |
| Niacin | 2.274 MG | 1.167 MG |
| Pantothenic acid | 0.603 MG | 0.863 MG |
| Vitamin B6 | 0.359 MG | 0.21 MG |
| Folate | 10 UG | 22 UG |
Minerals
calcium
Both macadamia nut and pecan are high in calcium. is very similar to macadamia nut for calcium - macadamia nut has 70mg of calcium per 100 grams and pecan has 70mg of calcium.
iron
Both macadamia nut and pecan are high in iron. Macadamia nut has a little more iron (5%) than pecan by weight - macadamia nut has 2.7mg of iron per 100 grams and pecan has 2.5mg of iron.
potassium
Both macadamia nut and pecan are high in potassium. Pecan has 13% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and pecan has 410mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pecan has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.
| Macadamia Nut | Pecan | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.986 G |
| Total | 0.196 G | 0.986 G |
omega 6s
Comparing omega-6 fatty acids, pecan has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Pecan | |
|---|---|---|
| other omega 6 | 1.944 G | 0.069 G |
| linoleic acid | 1.303 G | 20.628 G |
| Total | 3.247 G | 20.697 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pecan (Nuts, pecans) .
Macadamia Nut g
()
|
Daily Values (%) |
Pecan g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or pecan contain more calories in 100 grams?Both macadamia nut and pecan are high in calories. Macadamia nut has a little more calories ( 0%) than pecan by weight - macadamia nut has 718 calories in 100g and pecan has 691 calories.
Does macadamia nut or pecan contain more calcium?
Both macadamia nut and pecan are high in calcium. is very similar to macadamia nut for calcium - macadamia nut has 70mg of calcium in 100 grams and pecan has 70mg of calcium.
Does macadamia nut or pecan contain more iron?
Both macadamia nut and pecan are high in iron. Macadamia nut has a little more iron ( 10%) than pecan by weight - macadamia nut has 2.7mg of iron in 100 grams and pecan has 2.5mg of iron.
Does macadamia nut or pecan contain more potassium?
Both macadamia nut and pecan are high in potassium. Pecan has 10% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and pecan has 410mg of potassium.