Macadamia Nuts vs Soy: How To Choose?

This article explains the key similarities and differences between macadamia nuts and soy, foods from the grains and legumes food groups. Read on to learn more about the macadamia nuts vs soy comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 10, 2023.

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

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


Soybeans (Glycine max) are a type of legume native to East Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content. Soy protein is one of the complete sources of a plant-based protein.

Soybeans can be enjoyed in a variety of dishes, including tofu, soy milk, and soy-based meat substitutes, and can also be ground into flour and used in baked goods such as bread and cookies.

In addition to being a tasty and nutritious food, soybeans have been shown to have many potential health benefits.

They are a good source of antioxidants and have been linked to lower cholesterol levels and improved blood sugar control.

Soybeans are also a good source of several important minerals, including iron, zinc, and magnesium.

Soy are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B9 (Folate), and Vitamin K.

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

Macadamia Nuts vs Soy 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 soy.

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

Macadamia NutsSoy
Energy718 kcal446 kcal
Carbs13.8 g30.2 g
Sugar4.57 g7.33 g
Fiber8.6 g9.3 g
Protein7.91 g36.5 g
Fat75.8 g19.9 g
Saturated Fat12.1 g2.88 g

Macadamia Nuts vs Soy Calories

Comparing soy vs macadamia nuts for weight loss, soy are slightly lower in calories, with 446 calories per 100 grams, compared to 718 calories per 100 grams of macadamia nuts.

However, both macadamia nuts and soy 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 Soy Protein

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

Soy offer around 78% more protein than macadamia nuts.

Soy have 36.5 grams of protein per 100 grams, while macadamia nuts has 7.9 grams of protein per 100 grams.

Macadamia Nuts vs Soy 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 soy.

The total amount of carbohydrates is around 54% higher in soy than in macadamia nuts. They have 30.2 grams per 100 grams, compared to 13.8 grams in macadamia nuts.


There’s less sugar in macadamia nuts than in soy, 38% precisely.

One handful of macadamia nuts (28 grams) contains 1.3 grams of sugar, while the same amount of soy contains 2.1 grams.

Lastly, let’s take a look at the dietary fiber in macadamia nuts and soy.

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

With 2.6 grams of fiber per portion, soy are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.

Macadamia Nuts vs Soy Fats

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

Total fat in macadamia nuts and soy:

  • Macadamia Nuts: 75.8 grams per 100 grams
  • Soy: 19.9 per 100 grams

Speaking of saturated fats, soy are 76% lower in saturated fats.

Soy and macadamia nuts contain 2.9 grams and 12.1 grams of saturated fat per 100 grams, respectively.

Macadamia Nuts vs Soy Vitamins Content

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

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 B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.

However, soy have a higher amount of vitamin B1 (Thiamine), and vitamin B3 (Niacin).

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

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

Macadamia NutsSoy
Vitamin A022 IU
Vitamin C1.2 mg6 mg
Vitamin D00
Vitamin B1 (Thiamine)1.2 mg0.874 mg
Vitamin B2 (Riboflavin)0.162 mg0.87 mg
Vitamin B3 (Niacin)2.47 mg1.62 mg
Vitamin B5 (Pantothenic acid)0.758 mg0.793 mg
Vitamin B6 (Pyroxidine)0.275 mg0.377 mg
Vitamin B9 (Folate)11 µg375 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.54 mg0.85 mg
Vitamin K047 µg

Macadamia Nuts vs Soy 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 soy comparison focuses on their mineral content.

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

On the other hand, soy are a higher amount of manganese, and sodium.

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

Macadamia NutsSoy
Calcium85 mg277 mg
Copper0.756 mg1.66 mg
Fluoride02.2 µg
Iron3.69 mg15.7 mg
Magnesium130 mg280 mg
Manganese4.13 mg2.52 mg
Phosphorus188 mg704 mg
Potassium368 mg1800 mg
Selenium3.6 µg17.8 µg
Sodium5 mg2 mg
Zinc1.3 mg4.89 mg

The Final Word

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

Both macadamia nuts and soy 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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