Almonds vs. Macadamia Nut
Nutrition comparison of Almonds and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and macadamia nut:
- Both macadamia nut and almonds are high in calcium, calories, dietary fiber, iron and potassium.
- Almond is an excellent source of Vitamin E and protein.
- Macadamia nut has more thiamin and Vitamin B6, however, almond contains more riboflavin and folate.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and almonds are high in calories. Macadamia nut has 24% more calories than almond - macadamia nut has 718 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is heavier in protein, heavier in carbs and lighter in fat compared to macadamia nut per calorie. Almonds has a macronutrient ratio of 14:14:73 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Macadamia Nut | |
|---|---|---|
| Protein | 14% | 4% |
| Carbohydrates | 14% | 7% |
| Fat | 73% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 38% less carbohydrates than almond - macadamia nut has 13.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both macadamia nut and almonds are high in dietary fiber. Almond has 56% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Macadamia nut and almonds contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 172% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and almond has 68% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and macadamia nut are low in trans fat - almond has 0.02g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than almond - macadamia nut has 0.7mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and macadamia nut contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 43 times more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Macadamia nut has more thiamin and Vitamin B6, however, almond contains more riboflavin and folate. Both almonds and macadamia nut contain significant amounts of niacin and pantothenic acid.
| Almonds | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.205 MG | 0.71 MG |
| Riboflavin | 1.138 MG | 0.087 MG |
| Niacin | 3.618 MG | 2.274 MG |
| Pantothenic acid | 0.471 MG | 0.603 MG |
| Vitamin B6 | 0.137 MG | 0.359 MG |
| Folate | 44 UG | 10 UG |
Minerals
calcium
Both macadamia nut and almonds are high in calcium. Almond has 284% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both macadamia nut and almonds are high in iron. Almond has 40% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both macadamia nut and almonds are high in potassium. Almond has 102% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and almond has 733mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.196 G |
| Total | 0.003 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than macadamia nut per 100 grams.
| Almonds | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.007 G | 1.944 G |
| linoleic acid | 12.324 G | 1.303 G |
| Total | 12.331 G | 3.247 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Almonds g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or almonds contain more calories in 100 grams?Both macadamia nut and almonds are high in calories. Macadamia nut has 20% more calories than almond - macadamia nut has 718 calories in 100g and almond has 579 calories.
Does macadamia nut or almonds contain more calcium?
Both macadamia nut and almonds are high in calcium. Almond has 280% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and almond has 269mg of calcium.
Does macadamia nut or almonds contain more iron?
Both macadamia nut and almonds are high in iron. Almond has 40% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does macadamia nut or almonds contain more potassium?
Both macadamia nut and almonds are high in potassium. Almond has 100% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and almond has 733mg of potassium.