Cashews vs Macadamia Nuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Cashew Nuts vs Macadamia Nuts: nutrition per 100 g
| Per 100 g | Cashew Nuts | Macadamia Nuts |
|---|---|---|
| Calories | 565 kcal | 712 kcal |
| Protein | 17.4 g | 7.8 g |
| Carbohydrate | 36.3 g | 24.1 g |
| Fat | 38.9 g | 64.9 g |
| Fibre | 4.1 g | 7.6 g |
| Allergens | Tree nuts | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Cashew Nuts | Macadamia Nuts |
|---|---|---|
| Calcium, Ca | 41.95 mg | 52.71 mg |
| Copper, Cu | 2.22 mg | 0.45 mg |
| Folate, DFE | 25 ug | 11 ug |
| Folate, food | 25 ug | 11 ug |
| Folate, total | 25 ug | 11 ug |
| Iron, Fe | 5.99 mg | 1.88 mg |
| Magnesium, Mg | 250.6 mg | 106.8 mg |
| Manganese, Mn | 1.95 mg | 11.3 mg |
| Niacin | 1.06 mg | 2.47 mg |
| Pantothenic acid | 0.86 mg | 0.76 mg |
| Phosphorus, P | 532.2 mg | 208.4 mg |
| Potassium, K | 638.3 mg | 372.6 mg |
| Riboflavin | 0.06 mg | 0.16 mg |
| Selenium, Se | 20.67 ug | 32.62 ug |
| Sodium, Na | 4.76 mg | 0 mg |
| Thiamin | 0.42 mg | 1.2 mg |
| Vitamin B-6 | 0.42 mg | 0.28 mg |
| Vitamin C, total ascorbic acid | 0.5 mg | 1.2 mg |
| Zinc, Zn | 5.07 mg | 1.2 mg |
Cashew Nuts is higher in protein and carbohydrate, and the leaner, lower-calorie choice. Macadamia Nuts is higher in fibre and fat. That makes Cashew Nuts more relevant when you want protein for fullness or recovery, and Macadamia Nuts when you want more fibre for fullness and digestion.
Full nutrition facts: Cashew Nuts ยท Macadamia Nuts
Bottom line
Per 100 g, Cashews provides 565 kcal, 17.4 g protein, 36.3 g carbohydrate, 38.9 g fat and 4.1 g fiber; Macadamia Nuts provides 712 kcal, 7.8 g protein, 24.1 g carbohydrate, 64.9 g fat and 7.6 g fiber.
Looking beyond the macronutrients, Cashews is the better source of zinc, iron, magnesium, potassium (see the vitamins and minerals table below).
Cashews have more than twice the protein, plus far more iron, magnesium and zinc; macadamias have more fat (mostly monounsaturated) and fiber and about 25% more calories.
In short: for weight loss or a bigger portion at the same calories, Cashews; for protein and muscle, Cashews; for fiber and digestion, Macadamia Nuts. If none of those goals applies, pick by taste, price and what the recipe needs.
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.