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Macadamia Nuts vs Lupins: How Do They Compare?

This article explains the key similarities and differences between macadamia nuts and lupins, foods from the grains and legumes food groups. Read on to learn more about the macadamia nuts vs lupins comparison.
Esther Bumpus, Health Writer

Written by Esther Bumpus, Health Writer. Updated on March 9, 2023.

Although macadamia nuts and lupins 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, lupins belong to legumes food group.

That’s why we decided to create an in-depth article that compares macadamia nuts and lupins, 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 lupins 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.


Lupins (Lupinus) are a type of legume native to the Mediterranean region and the Americas.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their nutty, slightly sweet flavor.

Actually, lupins are the legume highest in protein and healthy, unsaturated fats.

Lupins are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as lupin flour bread, pancakes, and pasta. Lupins are also often consumed as a cold appetizer, similar to olives.

In addition to being a nutritious food, lupins have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control, and may also help to reduce the risk of certain types of cancer.

Lupins are an excellent source of Vitamin B1 (Thiamine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin C, and Vitamin K.

Macadamia Nuts vs Lupins 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 lupins.

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

Macadamia NutsLupins
Energy718 kcal371 kcal
Carbs13.8 g40.4 g
Sugar4.57 g2.03 g
Fiber8.6 g18.9 g
Protein7.91 g36.2 g
Fat75.8 g9.74 g
Saturated Fat12.1 g1.16 g

Macadamia Nuts vs Lupins Calories

Comparing lupins vs macadamia nuts for weight loss, lupins are slightly lower in calories, with 371 calories per 100 grams, compared to 718 calories per 100 grams of macadamia nuts.

However, both macadamia nuts and lupins 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 Lupins Protein

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

Lupins offer around 78% more protein than macadamia nuts.

Lupins have 36.2 grams of protein per 100 grams, while macadamia nuts has 7.9 grams of protein per 100 grams.

Macadamia Nuts vs Lupins 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 lupins.

The total amount of carbohydrates is around 66% higher in lupins than in macadamia nuts. They have 40.4 grams per 100 grams, compared to 13.8 grams in macadamia nuts.


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

One handful of lupins (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 lupins.

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

With 5.3 grams of fiber per portion, lupins are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.

Macadamia Nuts vs Lupins Fats

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

Total fat in macadamia nuts and lupins:

  • Macadamia Nuts: 75.8 grams per 100 grams
  • Lupins: 9.7 per 100 grams

Speaking of saturated fats, lupins are 90% lower in saturated fats.

Lupins and macadamia nuts contain 1.2 grams and 12.1 grams of saturated fat per 100 grams, respectively.

Macadamia Nuts vs Lupins Vitamins Content

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

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 C, vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, lupins have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin E.

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

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

Macadamia NutsLupins
Vitamin A00
Vitamin C1.2 mg4.8 mg
Vitamin D00
Vitamin B1 (Thiamine)1.2 mg0.64 mg
Vitamin B2 (Riboflavin)0.162 mg0.22 mg
Vitamin B3 (Niacin)2.47 mg2.19 mg
Vitamin B5 (Pantothenic acid)0.758 mg0.75 mg
Vitamin B6 (Pyroxidine)0.275 mg0.357 mg
Vitamin B9 (Folate)11 µg355 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.54 mg0.49 mg
Vitamin K05 µg

Macadamia Nuts vs Lupins 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 lupins comparison focuses on their mineral content.

Macadamia Nuts is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than lupins.

On the other hand, lupins are a higher amount of manganese.

Macadamia Nuts and lupins contain the same amount of fluoride.

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

Macadamia NutsLupins
Calcium85 mg176 mg
Copper0.756 mg1.02 mg
Iron3.69 mg4.36 mg
Magnesium130 mg198 mg
Manganese4.13 mg2.38 mg
Phosphorus188 mg440 mg
Potassium368 mg1010 mg
Selenium3.6 µg8.2 µg
Sodium5 mg15 mg
Zinc1.3 mg4.75 mg

The Final Word

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

Both macadamia nuts and lupins 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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