Almonds vs Macadamia Nuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Almonds (Raw, Unsalted) vs Macadamia Nuts: nutrition per 100 g
| Per 100 g | Almonds (Raw, Unsalted) | Macadamia Nuts |
|---|---|---|
| Calories | 626 kcal | 712 kcal |
| Protein | 21.5 g | 7.8 g |
| Carbohydrate | 20 g | 24.1 g |
| Fat | 51.1 g | 64.9 g |
| Fibre | 10.8 g | 7.6 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Almonds (Raw, Unsalted) | Macadamia Nuts |
|---|---|---|
| Calcium, Ca | 253.6 mg | 52.71 mg |
| Copper, Cu | 0.91 mg | 0.45 mg |
| Folate, DFE | 44 ug | 11 ug |
| Folate, food | 44 ug | 11 ug |
| Folate, total | 44 ug | 11 ug |
| Iron, Fe | 3.74 mg | 1.88 mg |
| Magnesium, Mg | 257.6 mg | 106.8 mg |
| Manganese, Mn | 2.15 mg | 11.3 mg |
| Niacin | 3.77 mg | 2.47 mg |
| Pantothenic acid | 0.47 mg | 0.76 mg |
| Phosphorus, P | 502.9 mg | 208.4 mg |
| Potassium, K | 732.8 mg | 372.6 mg |
| Riboflavin | 1.14 mg | 0.16 mg |
| Selenium, Se | 4.1 ug | 32.62 ug |
| Thiamin | 0.16 mg | 1.2 mg |
| Vitamin A, IU | 2 iu | 0 iu |
| Vitamin B-6 | 0.1 mg | 0.28 mg |
| Vitamin C, total ascorbic acid | 0 mg | 1.2 mg |
| Zinc, Zn | 2.87 mg | 1.2 mg |
Almonds (Raw, Unsalted) is higher in protein and fibre, and the leaner, lower-calorie choice. Macadamia Nuts is higher in fat and carbohydrate. That makes Almonds (Raw, Unsalted) more relevant when you want protein for fullness or recovery, and Macadamia Nuts when you want a richer, higher-fat option.
Full nutrition facts: Almonds (Raw, Unsalted) · Macadamia Nuts
Bottom line
Per 100 g, almonds provide 626 kcal, 21.5 g protein, 20 g carbohydrate, 51.1 g fat and 10.8 g fiber; macadamia nuts provide 712 kcal, 7.8 g protein, 24.1 g carbohydrate, 64.9 g fat and 7.6 g fiber.
Almonds are the more nutrient-dense choice by most measures: more protein, fiber, vitamin E, magnesium and calcium per handful. Macadamias are the fattiest of the common nuts, but the fat is mostly monounsaturated — the same type that dominates olive oil — and they are the lowest-carbohydrate nut, which is why they suit keto-style eating.
Both are calorie-dense: a 28 g (1 oz) handful is about 175 kcal for almonds and 200 kcal for macadamias. That serving size, not the choice of nut, is what decides whether nuts help or hurt a weight goal.
In short: for protein, fiber and fewer calories, almonds; for a very low-carb, high-monounsaturated-fat option, macadamias. Both are tree nuts for allergy purposes.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.