Dates vs. Macadamia Nut
Nutrition comparison of Dates and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and macadamia nut:
- Both dates and macadamia nut are high in calcium, calories, dietary fiber and potassium.
- Macadamia nut has more thiamin.
- Macadamia nut has signficantly more protein than date.
- Macadamia nut is a great source of iron.
USDA sources for nutritional information: Dates (Dates, medjool) 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 dates and macadamia nut are high in calories. Macadamia nut has 159% more calories than date - date has 277 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, dates is much heavier in carbs, much lighter in fat and similar to macadamia nut for protein. Dates has a macronutrient ratio of 2:98:0 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Macadamia Nut | |
|---|---|---|
| Protein | 2% | 4% |
| Carbohydrates | 98% | 7% |
| Fat | ~ | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and macadamia nut has 82% less carbohydrates than date - date has 75g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both dates and macadamia nut are high in dietary fiber. Macadamia nut has 19% more dietary fiber than date - date has 6.7g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Date is high in sugar and macadamia nut has 94% less sugar than date - date has 66.5g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than date - date has 1.8g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and date has less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than date - macadamia nut has 0.7mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than macadamia nut - date has 7ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut has more Vitamin E than date - macadamia nut has 0.57mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and macadamia nut contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin. Both dates and macadamia nut contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Dates | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.05 MG | 0.71 MG |
| Riboflavin | 0.06 MG | 0.087 MG |
| Niacin | 1.61 MG | 2.274 MG |
| Pantothenic acid | 0.805 MG | 0.603 MG |
| Vitamin B6 | 0.249 MG | 0.359 MG |
| Folate | 15 UG | 10 UG |
Minerals
calcium
Both dates and macadamia nut are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 194% more iron than date - date has 0.9mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both dates and macadamia nut are high in potassium. Date has 92% more potassium than macadamia nut - date has 696mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
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: Dates (Dates, medjool) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Dates 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 dates or macadamia nut contain more calories in 100 grams?Both dates and macadamia nut are high in calories. Macadamia nut has 160% more calories than date - date has 277 calories in 100g and macadamia nut has 718 calories.
Does dates or macadamia nut have more carbohydrates?
By weight, date is high in carbohydrates and macadamia nut has 80% fewer carbohydrates than date - date has 75g of carbs for 100g and macadamia nut has 13.4g of carbohydrates.
Does dates or macadamia nut contain more calcium?
Both dates and macadamia nut are high in calcium. Date is very similar to date for calcium - date has 64mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does dates or macadamia nut contain more potassium?
Both dates and macadamia nut are high in potassium. Date has 90% more potassium than macadamia nut - date has 696mg of potassium in 100 grams and macadamia nut has 363mg of potassium.