Macadamia Nut vs. Pine Nut
Nutrition comparison of Macadamia Nut and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and pine nut:
- Both macadamia nut and pine nut are high in calories, dietary fiber, iron and potassium.
- Macadamia nut is an excellent source of calcium.
- Pine nut has more riboflavin and folate, however, macadamia nut contains more Vitamin B6.
- Pine nut is a great source of Vitamin E.
- Pine nut is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and pine nut are high in calories. Macadamia nut has a little more calories (7%) than pine nut by weight - macadamia nut has 718 calories per 100 grams and pine nut has 673 calories.
For macronutrient ratios, macadamia nut is lighter in protein, heavier in fat and similar to pine nut for carbs. Macadamia nut has a macronutrient ratio of 4:7:89 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Pine Nut | |
|---|---|---|
| Protein | 4% | 8% |
| Carbohydrates | 7% | 7% |
| Fat | 89% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and pine nut contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and pine nut has 13.1g of carbohydrates.
dietary fiber
Both macadamia nut and pine nut are high in dietary fiber. Macadamia nut has 116% more dietary fiber than pine nut - macadamia nut has 8g of dietary fiber per 100 grams and pine nut has 3.7g of dietary fiber.
sugar
Macadamia nut and pine nut contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and pine nut has 3.6g of sugar.
Protein
protein
Pine nut is an excellent source of protein and it has 76% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and pine nut has 13.7g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and pine nut has 59% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and pine nut has 4.9g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and pine nut contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and pine nut has 0.8mg of Vitamin C.
Vitamin A
Pine nut and macadamia nut contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 15 times more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and pine nut has 9.3mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than macadamia nut - pine nut has 53.9ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Pine nut has more riboflavin and folate, however, macadamia nut contains more Vitamin B6. Both macadamia nut and pine nut contain significant amounts of thiamin, niacin and pantothenic acid.
| Macadamia Nut | Pine Nut | |
|---|---|---|
| Thiamin | 0.71 MG | 0.364 MG |
| Riboflavin | 0.087 MG | 0.227 MG |
| Niacin | 2.274 MG | 4.387 MG |
| Pantothenic acid | 0.603 MG | 0.313 MG |
| Vitamin B6 | 0.359 MG | 0.094 MG |
| Folate | 10 UG | 34 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 338% more calcium than pine nut - macadamia nut has 70mg of calcium per 100 grams and pine nut has 16mg of calcium.
iron
Both macadamia nut and pine nut are high in iron. Pine nut has 109% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and pine nut has 5.5mg of iron.
potassium
Both macadamia nut and pine nut are high in potassium. Pine nut has 64% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and pine nut has 597mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both macadamia nut and pine nut contain significant amounts of alpha linoleic acid (ALA).
| Macadamia Nut | Pine Nut | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.164 G |
| Total | 0.196 G | 0.164 G |
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Pine Nut | |
|---|---|---|
| other omega 6 | ~ | 0.052 G |
| linoleic acid | 1.303 G | 33.15 G |
| Total | 1.303 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Macadamia Nut g
()
|
Daily Values (%) |
Pine Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or pine nut contain more calories in 100 grams?Both macadamia nut and pine nut are high in calories. Macadamia nut has a little more calories ( 10%) than pine nut by weight - macadamia nut has 718 calories in 100g and pine nut has 673 calories.
Does macadamia nut or pine nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 340% more calcium than pine nut - macadamia nut has 70mg of calcium in 100 grams and pine nut has 16mg of calcium.
Does macadamia nut or pine nut contain more iron?
Both macadamia nut and pine nut are high in iron. Pine nut has 110% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and pine nut has 5.5mg of iron.
Does macadamia nut or pine nut contain more potassium?
Both macadamia nut and pine nut are high in potassium. Pine nut has 60% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and pine nut has 597mg of potassium.