Macadamia Nut vs. Pistachio
Nutrition comparison of Macadamia Nut and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and pistachio:
- Both macadamia nut and pistachio are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Macadamia nut has 53% less carbohydrates than pistachio.
- Pistachio has more riboflavin, Vitamin B6 and folate.
- Pistachio is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and pistachio are high in calories. Macadamia nut has 26% more calories than pistachio - macadamia nut has 718 calories per 100 grams and pistachio has 572 calories.
For macronutrient ratios, macadamia nut is lighter in protein, lighter in carbs and much heavier in fat compared to pistachio per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Pistachio | |
|---|---|---|
| Protein | 4% | 14% |
| Carbohydrates | 7% | 19% |
| Fat | 89% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 53% less carbohydrates than pistachio - macadamia nut has 13.4g of total carbs per 100 grams and pistachio has 28.3g of carbohydrates.
dietary fiber
Both macadamia nut and pistachio are high in dietary fiber. Pistachio has 29% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and pistachio has 10.3g of dietary fiber.
sugar
Macadamia nut and pistachio contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and pistachio has 7.7g of sugar.
Protein
protein
Pistachio is an excellent source of protein and it has 170% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and pistachio has 21.1g of protein.
Fat
saturated fat
Both macadamia nut and pistachio are high in saturated fat. Macadamia nut has 112% more saturated fat than pistachio - macadamia nut has 11.9g of saturated fat per 100 grams and pistachio has 5.6g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and pistachio contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and pistachio has 3mg of Vitamin C.
Vitamin A
Pistachio has more Vitamin A than macadamia nut - pistachio has 13ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Pistachio has 281% more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and pistachio has 2.2mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than macadamia nut - pistachio has 13.2ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Pistachio has more riboflavin, Vitamin B6 and folate. Both macadamia nut and pistachio contain significant amounts of thiamin, niacin and pantothenic acid.
| Macadamia Nut | Pistachio | |
|---|---|---|
| Thiamin | 0.71 MG | 0.695 MG |
| Riboflavin | 0.087 MG | 0.234 MG |
| Niacin | 2.274 MG | 1.373 MG |
| Pantothenic acid | 0.603 MG | 0.513 MG |
| Vitamin B6 | 0.359 MG | 1.122 MG |
| Folate | 10 UG | 51 UG |
Minerals
calcium
Both macadamia nut and pistachio are high in calcium. Pistachio has 53% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and pistachio has 107mg of calcium.
iron
Both macadamia nut and pistachio are high in iron. Pistachio has 52% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and pistachio has 4mg of iron.
potassium
Both macadamia nut and pistachio are high in potassium. Pistachio has 177% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and pistachio has 1007mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both macadamia nut and pistachio contain significant amounts of alpha linoleic acid (ALA).
| Macadamia Nut | Pistachio | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.212 G |
| Total | 0.196 G | 0.212 G |
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Pistachio | |
|---|---|---|
| other omega 6 | ~ | 0.005 G |
| linoleic acid | 1.303 G | 13.125 G |
| Total | 1.303 G | 13.13 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 Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Macadamia Nut g
()
|
Daily Values (%) |
Pistachio 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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
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 pistachio contain more calories in 100 grams?Both macadamia nut and pistachio are high in calories. Macadamia nut has 30% more calories than pistachio - macadamia nut has 718 calories in 100g and pistachio has 572 calories.
Does macadamia nut or pistachio contain more calcium?
Both macadamia nut and pistachio are high in calcium. Pistachio has 50% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and pistachio has 107mg of calcium.
Does macadamia nut or pistachio contain more iron?
Both macadamia nut and pistachio are high in iron. Pistachio has 50% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and pistachio has 4mg of iron.
Does macadamia nut or pistachio contain more potassium?
Both macadamia nut and pistachio are high in potassium. Pistachio has 180% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and pistachio has 1007mg of potassium.