Pine nuts, raw vs Raw macadamia nuts
In short
For the same 100 calories you eat 16 g of pine nuts, raw or 14 g of raw macadamia nuts. Both get most of their calories from fat.
More in pine nuts, raw: manganese (2.8×), copper, zinc (4.9×) and phosphorus (3.2×). More in raw macadamia nuts: thiamin. Everything else is within 4% of a day's needs.
Calories, and where they come from
15.6 g · 2.4 g protein · 2.9 g carbs · 9.5 g fat
13.9 g · 1.1 g protein · 1.9 g carbs (0.64 g sugars) · 10.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Manganese1.6 mg · 0.58 mg69%25%
- Copper0.17 mg · 0.11 mg19%12%
- Zinc0.89 mg · 0.18 mg8%2%
- Thiamin (B1)0.097 mg · 0.17 mg8%14%
- Phosphorus84 mg · 26.2 mg7%2%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 1.1 g5%·2%
- Total fat9.5 g · 10.6 g12%·14%
- Carbohydrates2.9 g · 1.9 g1%·1%
- Fiber0.61 g · 1.2 g2%·4%
- Sodiumlimit0 mg · 0.7 mg0%·<1%
- Potassium102 mg · 51.3 mg2%·1%
- Calcium1.4 mg · 11.8 mg<1%·1%
- Iron0.83 mg · 0.51 mg5%·3%
- Magnesium32 mg · 18.1 mg8%·4%
- Niacin (B3)0.69 mg · 0.34 mg4%·2%
- Vitamin B60.04 mg · 0.038 mg2%·2%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12.
From USDA FoodData Central: Pine nuts, raw (Foundation 2346392), Raw macadamia nuts (SR Legacy 170178). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.