Macadamia nuts vs Walnuts

Macadamia nuts2

Leader

Walnuts8

Walnuts leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

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
100 kcal
100 kcal
Proteinmore is better
1.1 g
2.33 gWIN
Carbohydrate
1.92 g
2.1 g
Fibermore is better
WIN1.2 g
1.02 g
Total sugarsless is better
0.64 g
0.4 gWIN
Total fat
10.55 g
9.97 g
Saturated fatless is better
1.68 g
0.94 gWIN
Sodiumless is better
0.7 mg
0.31 mgWIN
Potassiummore is better
51.25 mg
67.43 mgWIN
Calciummore is better
11.84 mg
14.98 mgWIN
Ironmore is better
WIN0.51 mg
0.44 mg
Magnesiummore is better
18.11 mg
24.16 mgWIN
Vitamin Cmore is better
0.17 mg
0.2 mgWIN
Vitamin Dmore is better
—
—

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.