Nuts Macadamia Nuts (Raw)vsNuts Walnuts
Nuts Macadamia Nuts (Raw) has 718 calories and 7.9g protein per 100g. Nuts Walnuts has 654 calories and 15g protein per 100g Nuts Walnuts has more protein, Nuts Walnuts is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Macadamia Nuts (Raw) vs Nuts Walnuts
Nuts Walnuts packs 15.2g of protein per 100g (9% of calories from protein) — the better pick for muscle growth and recovery.
Nuts Walnuts is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Nuts Walnuts provides 441mg of potassium per 100g — important for muscle function and hydration.
Nuts Walnuts edges ahead overall with more protein, less saturated fat, more potassium — the more nutritious option for everyday eating.
⚠️Things to Watch
Nuts Macadamia Nuts (Raw)
High in saturated fat with 12.1g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 718 kcal per 100g, so portion size matters.
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Macadamia Nuts | Nuts Walnuts English | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 718kcal36% | 654kcal33% | +64kcal |
| Protein | 7.9g16% | 15g30% | <0.1g |
| Total Fat | 76g97% | 65g84% | +11g |
| Saturated Fat | 12g61% | 6.1g31% | +6.0g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 14g5% | +0.10g |
| Dietary Fiber | 8.6g31% | 6.7g24% | +1.9g |
| Sugars | 4.6g | 2.6g | +2.0g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 1.2mg1% | 1.3mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.54mg4% | 0.70mg5% | <0.1mg |
| Vitamin K | — | 2.7mcg2% | — |
| Vitamin B6 | 0.28mg16% | 0.54mg32% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 11mcg3% | 98mcg25% | <0.1mcg |
| Thiamin (B1) | 1.2mg100% | 0.34mg28% | +0.86mg |
| Riboflavin (B2) | 0.16mg12% | 0.15mg12% | +<0.1mg |
| Niacin (B3) | 2.5mg15% | 1.1mg7% | +1.4mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 2.0mg0% | +3.0mg |
| Calcium | 85mg7% | 98mg8% | <0.1mg |
| Iron | 3.7mg21% | 2.9mg16% | +0.78mg |
| Potassium | 368mg8% | 441mg9% | <0.1mg |
| Phosphorus | 188mg15% | 346mg28% | <0.1mg |
| Magnesium | 130mg31% | 158mg38% | <0.1mg |
| Zinc | 1.3mg12% | 3.1mg28% | <0.1mg |
| Copper | 0.76mg84% | 1.6mg177% | <0.1mg |
| Manganese | 4.1mg180% | 3.4mg148% | +0.72mg |
| Selenium | 3.6mcg7% | 4.9mcg9% | <0.1mcg |
🔬Nutritional Analysis
Calories: Nuts Walnuts is moderately lower in calories than Nuts Macadamia Nuts (Raw), containing 654 kcal compared to 718 kcal per 100g (10% fewer calories).
Protein: Nuts Walnuts provides more protein with 15.2g versus 7.91g per 100g. In terms of protein-to-calorie efficiency, Nuts Walnuts offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Macadamia Nuts (Raw) has 75.8g and Nuts Walnuts has 65.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Folate (Nuts Walnuts: 98mcg vs 11mcg), Thiamin (B1) (Nuts Macadamia Nuts (Raw): 1.2mg vs 0.341mg).
Key Minerals: Notable mineral differences include Sodium (Nuts Macadamia Nuts (Raw): 5mg vs 2mg), Zinc (Nuts Walnuts: 3.09mg vs 1.3mg), Copper (Nuts Walnuts: 1.59mg vs 0.756mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
🔗Related Comparisons
More with Nuts Macadamia Nuts
More with Nuts Walnuts
❓Frequently Asked Questions
- Which has more protein, Nuts Macadamia Nuts (Raw) or Nuts Walnuts?
- Nuts Walnuts has more protein with 15.2g per 100g compared to 7.91g for Nuts Macadamia Nuts (Raw).
- Which is lower in calories, Nuts Macadamia Nuts (Raw) or Nuts Walnuts?
- Nuts Walnuts is lower in calories with 654 kcal per 100g versus 718 kcal.
- Is Nuts Macadamia Nuts (Raw) or Nuts Walnuts healthier?
- It depends on your goals. Nuts Macadamia Nuts (Raw) has 718 calories and 7.91g protein per 100g, while Nuts Walnuts has 654 calories and 15.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Macadamia Nuts (Raw) or Nuts Walnuts?
- Nuts Walnuts is leaner with 65.2g of fat per 100g compared to 75.8g.
- Which has more fiber, Nuts Macadamia Nuts (Raw) or Nuts Walnuts?
- Nuts Macadamia Nuts (Raw) has more fiber with 8.6g per 100g compared to 6.7g.