Macadamia Nut vs. Sweet Potatoes
Nutrition comparison of Macadamia Nut and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and sweet potatoes:
- Both sweet potatoes and macadamia nut are high in dietary fiber and potassium.
- Macadamia nut has more thiamin and niacin.
- Macadamia nut has signficantly more protein than sweet potato.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and sweet potato has 88% less calories than macadamia nut - sweet potato has 86 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, macadamia nut is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Macadamia nut has a macronutrient ratio of 4:7:89 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Sweet Potatoes | |
|---|---|---|
| Protein | 4% | 7% |
| Carbohydrates | 7% | 92% |
| Fat | 89% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 33% less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both sweet potatoes and macadamia nut are high in dietary fiber. Macadamia nut has 167% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Sweet potatoes and macadamia nut contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and sweet potato has 100% less saturated fat than macadamia nut - sweet potato has 0.02g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and macadamia nut contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than macadamia nut - sweet potato has 709ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Sweet potatoes and macadamia nut contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Sweet potatoes and macadamia nut contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin and niacin. Both macadamia nut and sweet potatoes contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Macadamia Nut | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.71 MG | 0.078 MG |
| Riboflavin | 0.087 MG | 0.061 MG |
| Niacin | 2.274 MG | 0.557 MG |
| Pantothenic acid | 0.603 MG | 0.8 MG |
| Vitamin B6 | 0.359 MG | 0.209 MG |
| Folate | 10 UG | 11 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 133% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 334% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both sweet potatoes and macadamia nut are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Macadamia Nut | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.001 G |
| Total | 0.196 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than sweet potato per 100 grams.
| Macadamia Nut | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 0.013 G |
| Total | 3.247 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Macadamia Nut g
()
|
Daily Values (%) |
Sweet Potatoes g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
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 % |
|
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% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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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% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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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% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
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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UG % | |
| UG % |
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5% | iodine | 5% |
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| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| 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 sweet potatoes or macadamia nut contain more calories in 100 grams?Macadamia nut is high in calories and sweet potato has 90% less calories than macadamia nut - sweet potato has 86 calories in 100g and macadamia nut has 718 calories.
Does sweet potatoes or macadamia nut have more carbohydrates?
By weight, macadamia nut has 30% fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and macadamia nut has 13.4g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in macadamia nut comprise of 60% dietary fiber, 30% sugar and 10% starch.
Does sweet potatoes or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 130% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does sweet potatoes or macadamia nut contain more potassium?
Both sweet potatoes and macadamia nut are high in potassium. Sweet potato is very similar to sweet potato for potassium - sweet potato has 337mg of potassium in 100 grams and macadamia nut has 363mg of potassium.