Pine Nuts vs Macadamia Nuts – Which is Healthier?

Our Verdict

When comparing pine nuts to macadamias, we picked the pine nuts.

Why?

In terms of macros, it’s subjective depending on what you want to prioritize; the two nuts are equal in carbs, but pine nuts have more protein and macadamias have more fiber. We’d generally prioritize the fiber, which so far would give macadamias a win in this category, but if you prefer the protein, then consider it pine nuts. Next, we must consider fats; macadamias have slightly more fat, and of which, proportionally more saturated fat, resulting in 3x the total saturated fat compared to pine nuts, gram for gram. With this in mind, we consider this category a tie or a marginal nominal win for pine nuts.

In the category of vitamins, pine nuts have more of vitamins A, B2, B3, B9, E, K, and choline, while macadamias have more of vitamins B1, B5, B6, and C. A clear win for pine nuts this time, especially with pine nuts having more than 17x the vitamin E of macadamias.

When it comes to minerals, pine nuts have more copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while macadamias have more calcium and selenium. Another easy win for pine nuts.

In short, enjoy either or both (diversity is good), but pine nuts are the healthier by most metrics.

Want to learn more?

You might like to read:

Why You Should Diversify Your Nuts

Enjoy!