White Rice vs. Macadamia Nut
Nutrition comparison of Cooked White Rice and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and macadamia nut:
- Both white rice and macadamia nut are high in calories.
- Macadamia nut has 53% less carbohydrates than white rice.
- Macadamia nut has more thiamin, riboflavin and Vitamin B6, however, white rice contains more folate.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) 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 white rice and macadamia nut are high in calories. Macadamia nut has 452% more calories than white rice - white rice has 130 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, white rice is heavier in protein, much heavier in carbs and much lighter in fat compared to macadamia nut per calorie. White rice has a macronutrient ratio of 8:91:2 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Macadamia Nut | |
|---|---|---|
| Protein | 8% | 4% |
| Carbohydrates | 91% | 7% |
| Fat | 2% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 53% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has 25 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
White rice has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Macadamia nut has 227% more protein than white rice - white rice has 2.4g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and white rice has 100% less saturated fat than macadamia nut - white rice has 0.06g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than white rice - macadamia nut has 0.7mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Macadamia nut has more Vitamin E than white rice - macadamia nut has 0.57mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin and Vitamin B6, however, white rice contains more folate. Both white rice and macadamia nut contain significant amounts of niacin and pantothenic acid.
| White Rice | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.167 MG | 0.71 MG |
| Riboflavin | 0.016 MG | 0.087 MG |
| Niacin | 1.835 MG | 2.274 MG |
| Pantothenic acid | 0.411 MG | 0.603 MG |
| Vitamin B6 | 0.05 MG | 0.359 MG |
| Folate | 58 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 22 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 78% more iron than white rice - white rice has 1.5mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has 11 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.196 G |
| Total | 0.01 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than white rice per 100 grams.
| White Rice | Macadamia Nut | |
|---|---|---|
| linoleic acid | 0.046 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Cooked White Rice 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 white rice or macadamia nut contain more calories in 100 grams?Both white rice and macadamia nut are high in calories. Macadamia nut has 450% more calories than white rice - white rice has 130 calories in 100g and macadamia nut has 718 calories.
Does white rice or macadamia nut have more carbohydrates?
By weight, macadamia nut has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and macadamia nut has 13.4g of carbohydrates.
Does white rice or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 22 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does white rice or macadamia nut contain more potassium?
Macadamia nut is a rich source of potassium and it has 11 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and macadamia nut has 363mg of potassium.