Flaxseeds vs. Macadamia Nut
Nutrition comparison of Flaxseeds and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and macadamia nut:
- Both flaxseeds and macadamia nut are high in calcium, calories, dietary fiber, iron and potassium.
- Flaxseed has more thiamin and folate.
- Flaxseed is an excellent source of protein.
- Macadamia nut has 54% less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) 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 flaxseeds and macadamia nut are high in calories. Macadamia nut has 34% more calories than flaxseed - flaxseed has 534 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Macadamia Nut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 21% | 7% |
| Fat | 66% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 54% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both flaxseeds and macadamia nut are high in dietary fiber. Flaxseed has 241% more dietary fiber than macadamia nut - flaxseed has 27.3g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Flaxseeds and macadamia nut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 135% more protein than macadamia nut - flaxseed has 18.3g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and flaxseed has 69% less saturated fat than macadamia nut - flaxseed has 3.7g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and macadamia nut contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin E
Flaxseeds and macadamia nut contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Flaxseeds and macadamia nut contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin and folate. Both flaxseeds and macadamia nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Flaxseeds | Macadamia Nut | |
|---|---|---|
| Thiamin | 1.644 MG | 0.71 MG |
| Riboflavin | 0.161 MG | 0.087 MG |
| Niacin | 3.08 MG | 2.274 MG |
| Pantothenic acid | 0.985 MG | 0.603 MG |
| Vitamin B6 | 0.473 MG | 0.359 MG |
| Folate | 87 UG | 10 UG |
Minerals
calcium
Both flaxseeds and macadamia nut are high in calcium. Flaxseed has 264% more calcium than macadamia nut - flaxseed has 255mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both flaxseeds and macadamia nut are high in iron. Flaxseed has 116% more iron than macadamia nut - flaxseed has 5.7mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both flaxseeds and macadamia nut are high in potassium. Flaxseed has 124% more potassium than macadamia nut - flaxseed has 813mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.
| Flaxseeds | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.196 G |
| Total | 22.813 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than macadamia nut per 100 grams.
| Flaxseeds | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.052 G | 1.944 G |
| linoleic acid | 5.903 G | 1.303 G |
| Total | 5.955 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: Flaxseeds (Seeds, flaxseed) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Flaxseeds g
()
|
Daily Values (%) |
Macadamia Nut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or macadamia nut contain more calories in 100 grams?Both flaxseeds and macadamia nut are high in calories. Macadamia nut has 30% more calories than flaxseed - flaxseed has 534 calories in 100g and macadamia nut has 718 calories.
Does flaxseeds or macadamia nut contain more calcium?
Both flaxseeds and macadamia nut are high in calcium. Flaxseed has 260% more calcium than macadamia nut - flaxseed has 255mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does flaxseeds or macadamia nut contain more iron?
Both flaxseeds and macadamia nut are high in iron. Flaxseed has 120% more iron than macadamia nut - flaxseed has 5.7mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does flaxseeds or macadamia nut contain more potassium?
Both flaxseeds and macadamia nut are high in potassium. Flaxseed has 120% more potassium than macadamia nut - flaxseed has 813mg of potassium in 100 grams and macadamia nut has 363mg of potassium.