Macadamia Nuts vs Split Peas: Which Is Healthier?
Although macadamia nuts and split peas 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, split peas belong to legumes food group.
That’s why we decided to create an in-depth article that compares macadamia nuts and split peas, 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 split peas compare specifically.
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.
Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.
They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.
Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.
One of the main health benefits of split peas is their high protein content.
They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.
Split peas 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 several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.
Split Peas 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 K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
Macadamia Nuts vs Split Peas 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 split peas.
This comparison will start by comparing the caloric value of macadamia nuts and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Macadamia Nuts||Split Peas|
|Energy||718 kcal||364 kcal|
|Carbs||13.8 g||61.6 g|
|Sugar||4.57 g||3.14 g|
|Fiber||8.6 g||22.2 g|
|Protein||7.91 g||23.1 g|
|Fat||75.8 g||3.89 g|
|Saturated Fat||12.1 g||0.408 g|
Macadamia Nuts vs Split Peas Calories
Comparing split peas vs macadamia nuts for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 718 calories per 100 grams of macadamia nuts.
However, both macadamia nuts and split peas 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 Split Peas Protein
Legumes and most legume products, including macadamia nuts and split peas, are important sources of plant-based protein.
Split Peas offer around 66% more protein than macadamia nuts.
Split Peas have 23.1 grams of protein per 100 grams, while macadamia nuts has 7.9 grams of protein per 100 grams.
Macadamia Nuts vs Split Peas 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 split peas.
The total amount of carbohydrates is around 78% higher in split peas than in macadamia nuts. They have 61.6 grams per 100 grams, compared to 13.8 grams in macadamia nuts.
There’s less sugar in split peas than in macadamia nuts, 31% precisely.
One handful of split peas (28 grams) contains 0.9 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 split peas.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 6.2 grams of fiber per portion, split peas are a better source of fiber than macadamia nuts which offer 2.4 grams per portion.
Macadamia Nuts vs Split Peas Fats
Fats in macadamia nuts and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in macadamia nuts and split peas:
- Macadamia Nuts: 75.8 grams per 100 grams
- Split Peas: 3.9 per 100 grams
Speaking of saturated fats, split peas are 97% lower in saturated fats.
Split Peas and macadamia nuts contain 0.4 grams and 12.1 grams of saturated fat per 100 grams, respectively.
Macadamia Nuts vs Split Peas Vitamins Content
This section will discuss the vitamin content of macadamia nuts and split peas.
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 B9 (Folate), and vitamin K.
However, split peas have a higher amount of vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin E.
Macadamia Nuts and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins macadamia nuts and split peas contain side by side, so you can easily compare them.
|Macadamia Nuts||Split Peas|
|Vitamin A||0||149 IU|
|Vitamin C||1.2 mg||1.8 mg|
|Vitamin B1 (Thiamine)||1.2 mg||0.719 mg|
|Vitamin B2 (Riboflavin)||0.162 mg||0.244 mg|
|Vitamin B3 (Niacin)||2.47 mg||3.61 mg|
|Vitamin B5 (Pantothenic acid)||0.758 mg||0.962 mg|
|Vitamin B6 (Pyroxidine)||0.275 mg||0.14 mg|
|Vitamin B9 (Folate)||11 µg||15 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.54 mg||0.12 mg|
|Vitamin K||0||15.9 µg|
Macadamia Nuts vs Split Peas 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 split peas comparison focuses on their mineral content.
Macadamia Nuts is a better source of copper, iron, phosphorus, potassium, selenium, and zinc than split peas.
On the other hand, split peas are a higher amount of calcium, magnesium, and manganese.
Macadamia Nuts and split peas contain the same amount of fluoride, and sodium.
Check out the table below to learn how macadamia nuts and split peas compare when it comes to mineral content.
|Macadamia Nuts||Split Peas|
|Calcium||85 mg||46 mg|
|Copper||0.756 mg||0.809 mg|
|Iron||3.69 mg||4.73 mg|
|Magnesium||130 mg||63 mg|
|Manganese||4.13 mg||1.19 mg|
|Phosphorus||188 mg||334 mg|
|Potassium||368 mg||852 mg|
|Selenium||3.6 µg||10.7 µg|
|Sodium||5 mg||5 mg|
|Zinc||1.3 mg||3.49 mg|
The Final Word
Macadamia Nuts and split peas are highly nutritious and a great addition to a plant-based diet.
Both macadamia nuts and split peas 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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- It's regularly updated.
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