Macadamia nuts vs walnuts: which is healthier?
Walnuts are more nutrient-dense, scoring 23/100 against 17/100 for macadamia nuts. 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
Walnuts
654 kcal per 100 g. 1 oz (about 7 halves): 28 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even718 vs 654 kcal per 100 g
- More proteinWalnuts7.9 vs 15 g per 100 g
- More fiberMacadamia nuts8.6 vs 6.7 g per 100 g
- Less sugarWalnuts4.6 vs 2.6 g per 100 g
- More potassiumWalnuts368 vs 441 mg per 100 g
- Less saturated fatWalnuts12 vs 6.1 g per 100 g
Nutrition side by side
| Nutrient | Macadamia nuts, 100 g | Walnuts, 100 g | Macadamia nuts, 28 g | Walnuts, 28 g |
|---|---|---|---|---|
| Calories | 718 kcal | 654 kcal | 201 kcal | 183 kcal |
| Protein | 7.9 g | 15 g | 2.2 g | 4.3 g |
| Carbohydrates | 14 g | 14 g | 3.9 g | 3.8 g |
| Sugars | 4.6 g | 2.6 g | 1.3 g | 0.7 g |
| Fiber | 8.6 g | 6.7 g | 2.4 g | 1.9 g |
| Fat | 76 g | 65 g | 21 g | 18 g |
| Saturated fat | 12 g | 6.1 g | 3.4 g | 1.7 g |
| Vitamin C | 1.2 mg | 1.3 mg | 0.3 mg | 0.4 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 0.3 µg |
| Potassium | 368 mg | 441 mg | 103 mg | 123 mg |
| Iron | 3.7 mg | 2.9 mg | 1 mg | 0.8 mg |
| Calcium | 85 mg | 98 mg | 24 mg | 27 mg |
| Magnesium | 130 mg | 158 mg | 36 mg | 44 mg |
| Sodium | 5 mg | 2 mg | 1.4 mg | 0.6 mg |
Last updated . Scores use the HowHealthyIs Score method.