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.
Detailed nutritional comparison of macadamia nut and pine nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Macadamia Nut src
Image of Pine Nut src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Macadamia Nut or Pine Nut .

Note: The specific food items compared are: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Pine Nut (Nuts, pine nuts, dried) .

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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.