Macadamia Nut vs. Broccoli
Nutrition comparison of Macadamia Nut and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and broccoli:
- Both macadamia nut and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Macadamia nut has more thiamin, niacin and Vitamin B6, however, broccoli contains more folate.
- Macadamia nut is a great source of iron.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and broccoli has 95% less calories than macadamia nut - macadamia nut has 718 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, macadamia nut is much lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Broccoli | |
|---|---|---|
| Protein | 4% | 28% |
| Carbohydrates | 7% | 65% |
| Fat | 89% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 50% less carbohydrates than macadamia nut - macadamia nut has 13.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both macadamia nut and broccoli are high in dietary fiber. Macadamia nut has 208% more dietary fiber than broccoli - macadamia nut has 8g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Macadamia nut and broccoli contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Macadamia nut has 176% more protein than broccoli - macadamia nut has 7.8g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and broccoli has 99% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 126 times more Vitamin C than macadamia nut - macadamia nut has 0.7mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than macadamia nut - broccoli has 31ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and broccoli contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than macadamia nut - broccoli has 101.6ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin and Vitamin B6, however, broccoli contains more folate. Both macadamia nut and broccoli contain significant amounts of riboflavin and pantothenic acid.
| Macadamia Nut | Broccoli | |
|---|---|---|
| Thiamin | 0.71 MG | 0.071 MG |
| Riboflavin | 0.087 MG | 0.117 MG |
| Niacin | 2.274 MG | 0.639 MG |
| Pantothenic acid | 0.603 MG | 0.573 MG |
| Vitamin B6 | 0.359 MG | 0.175 MG |
| Folate | 10 UG | 63 UG |
Minerals
calcium
Both macadamia nut and broccoli are high in calcium. Macadamia nut has 49% more calcium than broccoli - macadamia nut has 70mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Macadamia nut is a great source of iron and it has 263% more iron than broccoli - macadamia nut has 2.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both macadamia nut and broccoli are high in potassium. Macadamia nut has 15% more potassium than broccoli - macadamia nut has 363mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Macadamia Nut | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.0215 G |
| Total | 0.196 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than broccoli per 100 grams.
| Macadamia Nut | Broccoli | |
|---|---|---|
| other omega 6 | 1.944 G | 0.006 G |
| linoleic acid | 1.303 G | 0.049 G |
| Total | 3.247 G | 0.055 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: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Broccoli (Broccoli, raw) .
Macadamia Nut g
()
|
Daily Values (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Macadamia nut is high in calories and broccoli has 100% less calories than macadamia nut - macadamia nut has 718 calories in 100g and broccoli has 34 calories.
Does macadamia nut or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than macadamia nut - macadamia nut has 13.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does macadamia nut or broccoli contain more calcium?
Both macadamia nut and broccoli are high in calcium. Macadamia nut has 50% more calcium than broccoli - macadamia nut has 70mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does macadamia nut or broccoli contain more potassium?
Both macadamia nut and broccoli are high in potassium. Macadamia nut has 20% more potassium than broccoli - macadamia nut has 363mg of potassium in 100 grams and broccoli has 316mg of potassium.