Hemp Seeds vs. Macadamia Nut
Nutrition comparison of Hemp Seeds and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hemp seeds
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hemp seeds and macadamia nut:
- Both hemp seeds and macadamia nut are high in calcium, calories, dietary fiber, iron and potassium.
- Hemp seed has more riboflavin, niacin and folate, however, macadamia nut contains more pantothenic acid.
- Hemp seed is an excellent source of protein.
USDA sources for nutritional information: Hemp Seeds (Seeds, hemp seed, hulled) 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 hemp seeds and macadamia nut are high in calories. Macadamia nut has 30% more calories than hemp seed - hemp seed has 553 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, hemp seeds is heavier in protein, lighter in fat and similar to macadamia nut for carbs. Hemp seeds has a macronutrient ratio of 21:6:73 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hemp Seeds | Macadamia Nut | |
|---|---|---|
| Protein | 21% | 4% |
| Carbohydrates | 6% | 7% |
| Fat | 73% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Hemp seeds and macadamia nut contain similar amounts of carbs - hemp seed has 8.7g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both hemp seeds and macadamia nut are high in dietary fiber. Macadamia nut has 100% more dietary fiber than hemp seed - hemp seed has 4g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Hemp seeds and macadamia nut contain similar amounts of sugar - hemp seed has 1.5g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Hemp seed is an excellent source of protein and it has 305% more protein than macadamia nut - hemp seed has 31.6g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and hemp seed has 61% less saturated fat than macadamia nut - hemp seed has 4.6g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Hemp seeds and macadamia nut contain similar amounts of Vitamin C - hemp seed has 0.5mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Hemp seeds and macadamia nut contain similar amounts of Vitamin A - hemp seed has 1ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Hemp seeds and macadamia nut contain similar amounts of Vitamin E - hemp seed has 0.8mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
The B Vitamins
Hemp seed has more riboflavin, niacin and folate, however, macadamia nut contains more pantothenic acid. Both hemp seeds and macadamia nut contain significant amounts of thiamin and Vitamin B6.
| Hemp Seeds | Macadamia Nut | |
|---|---|---|
| Thiamin | 1.275 MG | 0.71 MG |
| Riboflavin | 0.285 MG | 0.087 MG |
| Niacin | 9.2 MG | 2.274 MG |
| Pantothenic acid | ~ | 0.603 MG |
| Vitamin B6 | 0.6 MG | 0.359 MG |
| Folate | 110 UG | 10 UG |
Minerals
calcium
Both hemp seeds and macadamia nut are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both hemp seeds and macadamia nut are high in iron. Hemp seed has 200% more iron than macadamia nut - hemp seed has 8mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both hemp seeds and macadamia nut are high in potassium. Hemp seed has 231% more potassium than macadamia nut - hemp seed has 1200mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, hemp seed has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.
| Hemp Seeds | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 10.024 G | 0.196 G |
| Total | 10.024 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, hemp seed has more linoleic acid than macadamia nut per 100 grams.
| Hemp Seeds | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.312 G | 1.944 G |
| linoleic acid | 27.459 G | 1.303 G |
| Total | 27.771 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: Hemp Seeds (Seeds, hemp seed, hulled) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Hemp Seeds g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 hemp seeds or macadamia nut contain more calories in 100 grams?Both hemp seeds and macadamia nut are high in calories. Macadamia nut has 30% more calories than hemp seed - hemp seed has 553 calories in 100g and macadamia nut has 718 calories.
Does hemp seeds or macadamia nut contain more calcium?
Both hemp seeds and macadamia nut are high in calcium. is very similar to hemp seed for calcium - hemp seed has 70mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does hemp seeds or macadamia nut contain more iron?
Both hemp seeds and macadamia nut are high in iron. Hemp seed has 200% more iron than macadamia nut - hemp seed has 8mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does hemp seeds or macadamia nut contain more potassium?
Both hemp seeds and macadamia nut are high in potassium. Hemp seed has 230% more potassium than macadamia nut - hemp seed has 1200mg of potassium in 100 grams and macadamia nut has 363mg of potassium.