Macadamia nuts vs Walnuts

Macadamia nuts2

Leader

Walnuts8

Walnuts leads 8–2 · 10 categories decided

Macadamia nuts: 100 g · Walnuts: 100 g.

The verdict

Walnuts comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Macadamia nuts for more fiber and more iron.

Pick Walnuts for more protein, less sugar, less saturated fat, less sodium, more potassium, more calcium, more magnesium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
718 kcal
654 kcal
Proteinmore is better
7.91 g
15.23 gWIN
Carbohydrate
13.82 g
13.71 g
Fibermore is better
WIN8.6 g
6.7 g
Total sugarsless is better
4.57 g
2.61 gWIN
Total fat
75.77 g
65.21 g
Saturated fatless is better
12.06 g
6.13 gWIN
Sodiumless is better
5 mg
2 mgWIN
Potassiummore is better
368 mg
441 mgWIN
Calciummore is better
85 mg
98 mgWIN
Ironmore is better
WIN3.69 mg
2.91 mg
Magnesiummore is better
130 mg
158 mgWIN
Vitamin Cmore is better
1.2 mg
1.3 mgWIN
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.