Avocado vs. Macadamia Nut

Nutrition comparison of Avocado and Macadamia Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus macadamia nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and macadamia nut:

  • Both macadamia nut and avocado are high in calories, dietary fiber and potassium.
  • Macadamia nut has more thiamin, however, avocado contains more pantothenic acid and folate.
  • Macadamia nut has signficantly more protein than avocado.
  • Macadamia nut is a great source of iron.
  • Macadamia nut is an excellent source of calcium.
Detailed nutritional comparison of avocado and macadamia nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Macadamia Nut src

Calories and Carbs

calories

Both macadamia nut and avocado are high in calories. Macadamia nut has 330% more calories than avocado - macadamia nut has 718 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is heavier in carbs, lighter in fat and similar to macadamia nut for protein. Avocado has a macronutrient ratio of 4:19:77 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Macadamia Nut
Protein 4% 4%
Carbohydrates 19% 7%
Fat 77% 89%
Alcohol ~ ~

carbohydrates

Macadamia nut and avocado contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Both macadamia nut and avocado are high in dietary fiber. Macadamia nut has 18% more dietary fiber than avocado - macadamia nut has 8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Macadamia nut and avocado contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Macadamia nut has signficantly more protein than avocado - macadamia nut has 7.8g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Macadamia nut is high in saturated fat and avocado has 82% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has 11 times more Vitamin C than macadamia nut - macadamia nut has 0.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than macadamia nut - avocado has 7ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.

Vitamin E

Avocado has 246% more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Avocado has more Vitamin K than macadamia nut - avocado has 21ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.

The B Vitamins

Macadamia nut has more thiamin, however, avocado contains more pantothenic acid and folate. Both avocado and macadamia nut contain significant amounts of riboflavin, niacin and Vitamin B6.

Avocado Macadamia Nut
Thiamin 0.075 MG 0.71 MG
Riboflavin 0.143 MG 0.087 MG
Niacin 1.912 MG 2.274 MG
Pantothenic acid 1.463 MG 0.603 MG
Vitamin B6 0.287 MG 0.359 MG
Folate 89 UG 10 UG

Minerals

calcium

Macadamia nut is an excellent source of calcium and it has 438% more calcium than avocado - macadamia nut has 70mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Macadamia nut is a great source of iron and it has 334% more iron than avocado - macadamia nut has 2.7mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both macadamia nut and avocado are high in potassium. Avocado has 40% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both avocado and macadamia nut contain significant amounts of alpha linoleic acid (ALA).

Avocado Macadamia Nut
alpha linoleic acid 0.125 G 0.196 G
Total 0.125 G 0.196 G

omega 6s

Comparing omega-6 fatty acids, both avocado and macadamia nut contain significant amounts of linoleic acid.

Avocado Macadamia Nut
linoleic acid 1.674 G 1.303 G
other omega 6 ~ 1.944 G
Total 1.674 G 3.247 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Avocado or Macadamia Nut .

Note: The specific food items compared are: Avocado (Avocados, raw, California) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .

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FAQ

Does macadamia nut or avocado contain more calories in 100 grams?
Both macadamia nut and avocado are high in calories. Macadamia nut has 330% more calories than avocado - macadamia nut has 718 calories in 100g and avocado has 167 calories.

Does macadamia nut or avocado contain more calcium?
Macadamia nut is a rich source of calcium and it has 440% more calcium than avocado - macadamia nut has 70mg of calcium in 100 grams and avocado has 13mg of calcium.

Does macadamia nut or avocado contain more potassium?
Both macadamia nut and avocado are high in potassium. Avocado has 40% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and avocado has 507mg of potassium.