Hazelnuts vs Macadamia Nuts: How Do They Compare?
Hazelnuts and macadamia nuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on hazelnuts and macadamia nuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Hazelnuts (Corylus spp.) are a type of nut that is native to the temperate regions of the Northern Hemisphere.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Hazelnuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate hazelnuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Hazelnuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Hazelnuts are widely available and can be found at most grocery stores and are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving hazelnuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Hazelnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.
They also contain a good amount of Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin C, and Vitamin B2 (Riboflavin).
Macadamia nuts (Macadamia spp.) are native to Australia and are now grown in many tropical regions worldwide.
These nuts have a creamy and slightly sweet flavor and are often used in sweet and savory dishes.
Macadamia nuts are a good source of nutrients, including protein, fiber, vitamins, and minerals.
They are also a good source of healthy fats, including monounsaturated fats, which have been shown to have various health benefits.
There are many ways to incorporate macadamia nuts into your diet.
They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes. Macadamia nuts are also available in various forms, including whole, chopped, and ground into flour.
Macadamia nuts are widely available and can be found at most grocery stores.
They are often sold roasted or raw and can be purchased with or without the shell. It is important to store macadamia nuts in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving macadamia nuts a try. They are flavorful, versatile, and have a variety of health benefits.
Macadamia Nuts are an excellent source of Vitamin B1 (Thiamine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin E.
Hazelnuts vs Macadamia Nuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing hazelnuts vs macadamia nuts.
This comparison will start by comparing the caloric value of hazelnuts and macadamia nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Hazelnuts vs Macadamia Nuts Calories
Nuts and seeds are generally high in calories; the same goes for hazelnuts and macadamia nuts, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing hazelnuts vs macadamia nuts for weight loss, hazelnuts are slightly lower in calories, with 176 calories per serving, compared to 201 calories per serving of macadamia nuts.
However, both hazelnuts and macadamia nuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Hazelnuts vs Macadamia Nuts Protein
Nuts and seeds, including hazelnuts and macadamia nuts, are an important source of plant-based protein.
Hazelnuts offer around 48% more protein than macadamia nuts.
Hazelnuts have 15 grams of protein per 100 grams (or 4.2g per serving), while macadamia nuts have 7.9 grams of protein per 100 grams (or 2.2g per serving).
Hazelnuts vs Macadamia Nuts Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in hazelnuts and macadamia nuts.
The total amount of carbohydrates is around 17% higher in hazelnuts than in macadamia nuts. They have 16.7 grams per 100 grams, compared to 13.8 grams in macadamia nuts.
There’s less sugar in hazelnuts than in macadamia nuts, 8% precisely.
One handful of hazelnuts (28 grams) contains 1.2 grams of sugar, while the same amount of macadamia nuts contains 1.3 grams.
Lastly, let’s take a look at the dietary fiber in hazelnuts and macadamia nuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.7 grams of fiber per portion, hazelnuts are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.
Hazelnuts vs Macadamia Nuts Fats
Like the other nuts and seeds, fats in hazelnuts and macadamia nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in hazelnuts and macadamia nuts:
- Hazelnuts: 60.8 grams per 100 grams
- Macadamia Nuts: 75.8 per 100 grams
Speaking of saturated fats, hazelnuts are 63% lower in saturated fats.
Hazelnuts and macadamia nuts contain 4.5 grams and 12.1 grams of saturated fat per 100 grams, respectively.
Hazelnuts vs Macadamia Nuts Vitamins Content
This section will discuss the vitamin content of hazelnuts and macadamia nuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Hazelnuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), and vitamin B3 (Niacin).
However, macadamia nuts have a higher amount of vitamin A, vitamin C, vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Hazelnuts and macadamia nuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins hazelnuts and macadamia nuts contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Hazelnuts vs Macadamia Nuts Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the hazelnuts and macadamia nuts comparison focuses on their mineral content.
Hazelnuts are a better source of selenium, and sodium than macadamia nuts.
On the other hand, macadamia nuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc.
Hazelnuts and macadamia nuts contain the same amount of fluoride.
Check out the table below to learn how hazelnuts and macadamia nuts compare when it comes to mineral contents.
The Final Word
Hazelnuts and macadamia nuts are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both hazelnuts and macadamia nuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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