Macadamia nuts vs pecans: which is healthier?
They are about equally nutrient-dense: macadamia nuts scores 17/100 and pecans 20/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Macadamia nuts
718 kcal per 100 g. 1 oz (10-12 nuts): 28 g
Pecans
691 kcal per 100 g. 1 oz (about 19 halves): 28 g
Which to pick for your goal
- Fewer caloriesAbout even718 vs 691 kcal per 100 g
- More proteinPecans7.9 vs 9.2 g per 100 g
- More fiberPecans8.6 vs 9.6 g per 100 g
- Less sugarPecans4.6 vs 4 g per 100 g
- More potassiumPecans368 vs 410 mg per 100 g
- Less saturated fatPecans12 vs 6.2 g per 100 g
Nutrition side by side
| Nutrient | Macadamia nuts, 100 g | Pecans, 100 g | Macadamia nuts, 28 g | Pecans, 28 g |
|---|---|---|---|---|
| Calories | 718 kcal | 691 kcal | 201 kcal | 193 kcal |
| Protein | 7.9 g | 9.2 g | 2.2 g | 2.6 g |
| Carbohydrates | 14 g | 14 g | 3.9 g | 3.9 g |
| Sugars | 4.6 g | 4 g | 1.3 g | 1.1 g |
| Fiber | 8.6 g | 9.6 g | 2.4 g | 2.7 g |
| Fat | 76 g | 72 g | 21 g | 20 g |
| Saturated fat | 12 g | 6.2 g | 3.4 g | 1.7 g |
| Vitamin C | 1.2 mg | 1.1 mg | 0.3 mg | 0.3 mg |
| Vitamin A | 0 µg | 3 µg | 0 µg | 0.8 µg |
| Potassium | 368 mg | 410 mg | 103 mg | 115 mg |
| Iron | 3.7 mg | 2.5 mg | 1 mg | 0.7 mg |
| Calcium | 85 mg | 70 mg | 24 mg | 20 mg |
| Magnesium | 130 mg | 121 mg | 36 mg | 34 mg |
| Sodium | 5 mg | 0 mg | 1.4 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.