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Macadamia Nuts vs Lentils: Which Is Healthier?

This article explains the key similarities and differences between macadamia nuts and lentils, foods from the grains and legumes food groups. Read on to learn more about the macadamia nuts vs lentils comparison.
Catherine Toledo, Journalist

Written by Catherine Toledo, Journalist. Updated on March 9, 2023.

Although macadamia nuts and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While macadamia nuts belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares macadamia nuts and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how macadamia nuts and lentils compare specifically.

Macadamia Nuts

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 is an excellent source of Vitamin B1 (Thiamine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin E.


Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Macadamia Nuts vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing macadamia nuts vs lentils.

This comparison will start by comparing the caloric value of macadamia nuts and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Macadamia NutsLentils
Energy718 kcal352 kcal
Carbs13.8 g63.4 g
Sugar4.57 g2.03 g
Fiber8.6 g10.7 g
Protein7.91 g24.6 g
Fat75.8 g1.06 g
Saturated Fat12.1 g0.154 g

Macadamia Nuts vs Lentils Calories

Comparing lentils vs macadamia nuts for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 718 calories per 100 grams of macadamia nuts.

However, both macadamia nuts and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Macadamia Nuts vs Lentils Protein

Legumes and most legume products, including macadamia nuts and lentils, are important sources of plant-based protein.

Lentils offer around 68% more protein than macadamia nuts.

Lentils have 24.6 grams of protein per 100 grams, while macadamia nuts has 7.9 grams of protein per 100 grams.

Macadamia Nuts vs Lentils 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 macadamia nuts and lentils.

The total amount of carbohydrates is around 78% higher in lentils than in macadamia nuts. They have 63.4 grams per 100 grams, compared to 13.8 grams in macadamia nuts.


There’s less sugar in lentils than in macadamia nuts, 54% precisely.

One handful of lentils (28 grams) contains 0.6 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 macadamia nuts and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.

Macadamia Nuts vs Lentils Fats

Fats in macadamia nuts and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in macadamia nuts and lentils:

  • Macadamia Nuts: 75.8 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 98% lower in saturated fats.

Lentils and macadamia nuts contain 0.2 grams and 12.1 grams of saturated fat per 100 grams, respectively.

Macadamia Nuts vs Lentils Vitamins Content

This section will discuss the vitamin content of macadamia nuts and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Macadamia Nuts has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lentils have a higher amount of vitamin B1 (Thiamine), and vitamin E.

Macadamia Nuts and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins macadamia nuts and lentils contain side by side, so you can easily compare them.

Macadamia NutsLentils
Vitamin A039 IU
Vitamin C1.2 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)1.2 mg0.873 mg
Vitamin B2 (Riboflavin)0.162 mg0.211 mg
Vitamin B3 (Niacin)2.47 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.758 mg2.14 mg
Vitamin B6 (Pyroxidine)0.275 mg0.54 mg
Vitamin B9 (Folate)11 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.54 mg0.49 mg
Vitamin K05 µg

Macadamia Nuts vs Lentils 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 macadamia nuts and lentils comparison focuses on their mineral content.

Macadamia Nuts is a better source of iron, phosphorus, potassium, sodium, and zinc than lentils.

On the other hand, lentils are a higher amount of calcium, copper, magnesium, manganese, and selenium.

Macadamia Nuts and lentils contain the same amount of fluoride.

Check out the table below to learn how macadamia nuts and lentils compare when it comes to mineral content.

Macadamia NutsLentils
Calcium85 mg35 mg
Copper0.756 mg0.754 mg
Iron3.69 mg6.51 mg
Magnesium130 mg47 mg
Manganese4.13 mg1.39 mg
Phosphorus188 mg281 mg
Potassium368 mg677 mg
Selenium3.6 µg0.1 µg
Sodium5 mg6 mg
Zinc1.3 mg3.27 mg

The Final Word

Macadamia Nuts and lentils are highly nutritious and a great addition to a plant-based diet.

Both macadamia nuts and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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