Macadamia nuts and hazelnuts are both great snacks, but you may want to prioritize one over the other based on their nutritional content.
That’s why I made this brief side-by-side comparison of these 2 nuts.
We’ll look at each nutritional profile in detail per 100 grams of each nut.
Table of Contents
Nutritional Value Comparison of Macadamia Nuts and Hazelnuts
As expected, both nuts are very high in fat, but there are significant differences in protein and overall calories.
| Macadamia nut | Hazelnut | |
|---|---|---|
| Energy (kcal) | 717.9 | 628.1 |
| Protein (g) | 7.9 | 14.9 |
| Total Lipid (g) | 75.8 | 60.8 |
| Carbohydrate (g) | 13.8 | 16.7 |
| Fiber (g) | 8.7 | 9.6 |
| Sugars (g) | 4.6 | 4.3 |
The biggest things to note are:
- Hazelnuts have much more protein (a bit under double)
- Macadamia nuts are higher in fat, which translates to being higher in calories
If you’re specifically trying to add protein to your diet, hazelnuts are clearly the better choice.
Omega 3 and 6 Fat Ratios of Macadamia Nuts and Hazelnuts
Another aspect to consider is that most nuts have poor omega 3 to 6 fat ratios. This isn’t a big deal in small amounts, but can lead to inflammation if you regularly each large servings of nuts.
See my page on the omega 3 to 6 fat ratio of nuts for a full explanation, but ideally you want to aim for an omega 6:3 ratio of 4:1 or lower.
| Macadamia nuts | Hazelnuts | |
|---|---|---|
| Omega 3 Fats | 0.196 | 0.087 |
| Omega 6 Fats | 1.3 | 7.83 |
| Omega 6:3 Ratio | 6.63 | 90.00 |
Macadamia nuts have a really good omega fat ratio for nuts, while hazelnuts are much more typical (i.e. not great).
Vitamins and Minerals of Macadamia Nuts and Hazelnuts
Finally, let’s look at the micronutrients in macadamia nuts and hazelnuts.
I’ve included a column for the typical RDA recommended for adults in order to give a sense of how much of each nutrient is in a serving. The nutrients are sorted from most to least.
| RDA | Macadamia nut | Hazelnut | |
|---|---|---|---|
| Manganese (mg) | 2.3 | 4.1 | 6.2 |
| Thiamin (mg) | 1.2 | 1.2 | 0.6 |
| Vitamin E (mg) | 15 | 0.5 | 15.0 |
| Vitamin B-6 (mg) | 1.3 | 0.3 | 0.6 |
| Magnesium (mg) | 400 | 129.9 | 163.0 |
| Phosphorus (mg) | 700 | 188.1 | 290.4 |
| Potassium (mg) | 2000 | 368.7 | 680.0 |
| Folate (µg) | 400 | 10.4 | 112.6 |
| Iron (mg) | 18 | 3.7 | 4.7 |
| Zinc (mg) | 11 | 1.3 | 2.4 |
| Vitamin K (µg) | 75 | 0.0 | 14.2 |
| Niacin (mg) | 16 | 2.5 | 1.8 |
| Riboflavin (mg) | 1.3 | 0.2 | 0.1 |
| Calcium (mg) | 1200 | 85.1 | 114.1 |
| Choline (mg) | 550 | 0.0 | 45.6 |
| Selenium (µg) | 55 | 3.6 | 2.4 |
| Vitamin C (mg) | 90 | 1.2 | 6.4 |
It’s very clear that hazelnuts have a much stronger profile of vitamins and minerals. They have more of nearly every vitamin and mineral, including ones that people often look to get more of (i.e. iron, zinc, magnesium).
Macadamia Nuts vs Hazelnuts: Which is Healthier?
Hazelnuts are healthier than macadamia nuts in reasonable portions. They have more protein, fewer calories, and significantly more vitamins and minerals.
However, hazelnuts don’t have a great omega fat ratio and therefore shouldn’t be consumed in large amounts on a regular basis. Conversely, macadamia nuts have a very good omega fat ratio for nuts, so quantity isn’t a significant concern.
Are Macadamia Nuts or Hazelnuts Better for Weight Loss?
The most important thing for any weight loss diet is to create a caloric deficit. Therefore, hazelnuts are better than macadamia nuts for weight loss simply because they have fewer calories.
Both nuts are very high in fat like all nuts, so they shouldn’t be eaten in large amounts if someone is trying to lose weight.
