Macadamia Nut vs. Walnut
Nutrition comparison of Macadamia Nut and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and walnut:
- Both macadamia nut and walnut are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Macadamia nut has more thiamin, however, walnut contains more folate.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both macadamia nut and walnut are high in calories. Macadamia nut has a little more calories (10%) than walnut by weight - macadamia nut has 718 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, macadamia nut is lighter in protein, heavier in fat and similar to walnut for carbs. Macadamia nut has a macronutrient ratio of 4:7:89 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Walnut | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 7% | 8% |
| Fat | 89% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and walnut contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both macadamia nut and walnut are high in dietary fiber. Macadamia nut has 19% more dietary fiber than walnut - macadamia nut has 8g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Macadamia nut and walnut contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 96% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both macadamia nut and walnut are high in saturated fat. Macadamia nut has 95% more saturated fat than walnut - macadamia nut has 11.9g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Macadamia nut and walnut contain similar amounts of Vitamin C - macadamia nut has 0.7mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and macadamia nut contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and walnut contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Walnut and macadamia nut contain similar amounts of Vitamin K - walnut 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, however, walnut contains more folate. Both macadamia nut and walnut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Macadamia Nut | Walnut | |
|---|---|---|
| Thiamin | 0.71 MG | 0.341 MG |
| Riboflavin | 0.087 MG | 0.15 MG |
| Niacin | 2.274 MG | 1.125 MG |
| Pantothenic acid | 0.603 MG | 0.57 MG |
| Vitamin B6 | 0.359 MG | 0.537 MG |
| Folate | 10 UG | 98 UG |
Minerals
calcium
Both macadamia nut and walnut are high in calcium. Walnut has 40% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both macadamia nut and walnut are high in iron. Macadamia nut is very similar to macadamia nut for iron - macadamia nut has 2.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both macadamia nut and walnut are high in potassium. Walnut has 21% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and walnut has 441mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, walnut has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.
| Macadamia Nut | Walnut | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 9.08 G |
| Total | 0.196 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Walnut | |
|---|---|---|
| other omega 6 | 1.944 G | 0.063 G |
| linoleic acid | 1.303 G | 38.093 G |
| Total | 3.247 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Macadamia Nut g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 walnut contain more calories in 100 grams?Both macadamia nut and walnut are high in calories. Macadamia nut has a little more calories ( 10%) than walnut by weight - macadamia nut has 718 calories in 100g and walnut has 654 calories.
Does macadamia nut or walnut contain more calcium?
Both macadamia nut and walnut are high in calcium. Walnut has 40% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and walnut has 98mg of calcium.
Does macadamia nut or walnut contain more iron?
Both macadamia nut and walnut are high in iron. Macadamia nut is very similar to macadamia nut for iron - macadamia nut has 2.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does macadamia nut or walnut contain more potassium?
Both macadamia nut and walnut are high in potassium. Walnut has 20% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and walnut has 441mg of potassium.