Macadamia Nuts vs Walnuts: Which Is Healthier?
Macadamia Nuts and walnuts 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 macadamia nuts and walnuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
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.
Walnuts (Juglans regia) are a type of nut that is native to the temperate regions of the Northern Hemisphere.
These nuts have a slightly sweet and bitter flavor and are often used in sweet and savory dishes.
Walnuts 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 walnuts 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.
Walnuts are also available in various forms, including whole, chopped, and ground into flour.
Walnuts 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.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving walnuts a try. They are flavorful, versatile, and have a variety of health benefits.
Walnuts are an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B5 (Pantothenic acid) and some Vitamin B3 (Niacin), and Vitamin E.
Macadamia Nuts vs Walnuts 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 walnuts.
This comparison will start by comparing the caloric value of macadamia nuts and walnuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||718 kcal||654 kcal|
|Carbs||13.8 g||13.7 g|
|Sugar||4.57 g||2.61 g|
|Fiber||8.6 g||6.7 g|
|Protein||7.91 g||15.2 g|
|Fat||75.8 g||65.2 g|
|Saturated Fat||12.1 g||6.13 g|
Macadamia Nuts vs Walnuts Calories
Nuts and seeds are generally high in calories; the same goes for macadamia nuts and walnuts, 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 walnuts vs macadamia nuts for weight loss, walnuts are slightly lower in calories, with 183 calories per serving, compared to 201 calories per serving of macadamia nuts.
However, both macadamia nuts and walnuts 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.
Macadamia Nuts vs Walnuts Protein
Nuts and seeds, including macadamia nuts and walnuts, are an important source of plant-based protein.
Walnuts offer around 49% more protein than macadamia nuts.
Walnuts have 15.2 grams of protein per 100 grams (or 4.3g per serving), while macadamia nuts have 7.9 grams of protein per 100 grams (or 2.2g per serving).
Macadamia Nuts vs Walnuts 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 walnuts.
The total amount of carbohydrates is around 1% higher in macadamia nuts than in walnuts. They have 13.8 grams per 100 grams, compared to 13.7 grams in walnuts.
There’s less sugar in walnuts than in macadamia nuts, 46% precisely.
One handful of walnuts (28 grams) contains 0.7 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 walnuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.4 grams of fiber per portion, macadamia nuts are a better source of fiber than walnuts which offer 1.9 grams per portion.
Macadamia Nuts vs Walnuts Fats
Like the other nuts and seeds, fats in macadamia nuts and walnuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in macadamia nuts and walnuts:
- Macadamia Nuts: 75.8 grams per 100 grams
- Walnuts: 65.2 per 100 grams
Speaking of saturated fats, walnuts are 50% lower in saturated fats.
Walnuts and macadamia nuts contain 6.1 grams and 12.1 grams of saturated fat per 100 grams, respectively.
Macadamia Nuts vs Walnuts Vitamins Content
This section will discuss the vitamin content of macadamia nuts and walnuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Macadamia Nuts have a higher amount of vitamin A, vitamin C, vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
However, walnuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).
Macadamia Nuts and walnuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins macadamia nuts and walnuts contain side by side, so you can easily compare them.
|Vitamin A||0||20 IU|
|Vitamin C||1.2 mg||1.3 mg|
|Vitamin B1 (Thiamine)||1.2 mg||0.341 mg|
|Vitamin B2 (Riboflavin)||0.162 mg||0.15 mg|
|Vitamin B3 (Niacin)||2.47 mg||1.12 mg|
|Vitamin B5 (Pantothenic acid)||0.758 mg||0.57 mg|
|Vitamin B6 (Pyroxidine)||0.275 mg||0.537 mg|
|Vitamin B9 (Folate)||11 µg||98 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.54 mg||0.7 mg|
|Vitamin K||0||2.7 µg|
Macadamia Nuts vs Walnuts 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 walnuts comparison focuses on their mineral content.
Macadamia Nuts are a better source of calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc than walnuts.
On the other hand, walnuts have a higher amount of iron, manganese, and sodium.
Macadamia Nuts and walnuts contain the same amount of fluoride.
Check out the table below to learn how macadamia nuts and walnuts compare when it comes to mineral contents.
|Calcium||85 mg||98 mg|
|Copper||0.756 mg||1.59 mg|
|Iron||3.69 mg||2.91 mg|
|Magnesium||130 mg||158 mg|
|Manganese||4.13 mg||3.41 mg|
|Phosphorus||188 mg||346 mg|
|Potassium||368 mg||441 mg|
|Selenium||3.6 µg||4.9 µg|
|Sodium||5 mg||2 mg|
|Zinc||1.3 mg||3.09 mg|
The Final Word
Macadamia Nuts and walnuts 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 macadamia nuts and walnuts 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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