Quick Summary
When to Choose Cashews (Raw, Unsalted)
Choose Cashews (Raw, Unsalted) for more protein (19g vs 7.9g) and more magnesium (296mg vs 132mg) per 100g. It is also lower in calories (561 vs 729 per 100g).
When to Choose Macadamia Nuts (Raw)
Choose Macadamia Nuts (Raw) for more fiber (8.6g vs 3.2g) and more healthy fats (77g vs 44g) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Cashews (Raw, Unsalted) | Macadamia Nuts (Raw) | Winner |
|---|---|---|---|
| Calories | 560.7 | 728.6 | 🏆 Cashews (Raw, Unsalted) |
| Protein | 18.6g | 7.9g | 🏆 Cashews (Raw, Unsalted) |
| Carbohydrates | 30.7g | 13.9g | |
| Fiber | 3.2g | 8.6g | 🏆 Macadamia Nuts (Raw) |
| Total Fat | 44.3g | 76.8g |
Key Vitamins & Minerals
Magnesium
🏆 Cashews (Raw, Unsalted) has 2.2x more
Health Benefits Comparison
Cashews (Raw, Unsalted) Benefits
- Exceptionally high in copper (67% DV) for iron metabolism
- Rich in magnesium (20% DV) for 300+ enzymatic reactions
- Good source of zinc (15% DV) for immunity
- Provides iron (11% DV) rare in plant foods
- Heart-healthy monounsaturated fats
Macadamia Nuts (Raw) Benefits
- Highest monounsaturated fat content of all nuts (80%)
- Contains rare omega-7 (palmitoleic acid)
- Good thiamin source (28% DV) for energy
- Provides manganese (58% DV) for metabolism
- May improve cholesterol ratios significantly
Practical Considerations
💰 Cost
Cashews (Raw, Unsalted): Moderate
Macadamia Nuts (Raw): Moderate
🕒 Preparation
Cashews (Raw, Unsalted): Easy
Macadamia Nuts (Raw): Easy
📦 Storage
Cashews (Raw, Unsalted): Refrigerate
Macadamia Nuts (Raw): Refrigerate
🍽️ Versatility
Cashews (Raw, Unsalted): Very versatile
Macadamia Nuts (Raw): Very versatile
The Bottom Line
Both Cashews (Raw, Unsalted) and Macadamia Nuts (Raw) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Cashews (Raw, Unsalted) if: Choose Cashews (Raw, Unsalted) for more protein (19g vs 7.9g) and more magnesium (296mg vs 132mg) per 100g. It is also lower in calories (561 vs 729 per 100g).
Choose Macadamia Nuts (Raw) if: Choose Macadamia Nuts (Raw) for more fiber (8.6g vs 3.2g) and more healthy fats (77g vs 44g) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Cashews (Raw, Unsalted) and Macadamia Nuts (Raw) in Nutrivio
Compare how Cashews (Raw, Unsalted) and Macadamia Nuts (Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
