Almond Butter vs. Macadamia Nut
Nutrition comparison of Almond Butter and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and macadamia nut:
- Both almond butter and macadamia nut are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Almond butter is an excellent source of Vitamin E and protein.
- Macadamia nut has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and folate.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) 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 almond butter and macadamia nut are high in calories. Macadamia nut has 17% more calories than almond butter - almond butter has 614 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, almond butter is heavier in protein, heavier in carbs and lighter in fat compared to macadamia nut per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Macadamia Nut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 11% | 7% |
| Fat | 76% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and macadamia nut contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both almond butter and macadamia nut are high in dietary fiber. Almond butter has 29% more dietary fiber than macadamia nut - almond butter has 10.3g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Almond butter and macadamia nut contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 169% more protein than macadamia nut - almond butter has 21g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Both almond butter and macadamia nut are high in saturated fat. Macadamia nut has 82% more saturated fat than almond butter - almond butter has 6.6g 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 almond butter - macadamia nut has 0.7mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and macadamia nut contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 41 times more Vitamin E than macadamia nut - almond butter has 24.2mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
The B Vitamins
Macadamia nut has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and folate. Both almond butter and macadamia nut contain significant amounts of niacin and pantothenic acid.
| Almond Butter | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.041 MG | 0.71 MG |
| Riboflavin | 0.939 MG | 0.087 MG |
| Niacin | 3.155 MG | 2.274 MG |
| Pantothenic acid | 0.318 MG | 0.603 MG |
| Vitamin B6 | 0.103 MG | 0.359 MG |
| Folate | 53 UG | 10 UG |
Minerals
calcium
Both almond butter and macadamia nut are high in calcium. Almond butter has 396% more calcium than macadamia nut - almond butter has 347mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both almond butter and macadamia nut are high in iron. Almond butter has 32% more iron than macadamia nut - almond butter has 3.5mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both almond butter and macadamia nut are high in potassium. Almond butter has 106% more potassium than macadamia nut - almond butter has 748mg 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 almond butter per 100 grams.
| Almond Butter | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.196 G |
| Total | 0.007 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than macadamia nut per 100 grams.
| Almond Butter | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.011 G | 1.944 G |
| linoleic acid | 13.605 G | 1.303 G |
| Total | 13.616 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: Almond Butter (Nuts, almond butter, plain, with salt added) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Almond Butter g
()
|
Daily Values (%) |
Macadamia Nut 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
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 % |
|
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 % |
|
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 almond butter or macadamia nut contain more calories in 100 grams?Both almond butter and macadamia nut are high in calories. Macadamia nut has 20% more calories than almond butter - almond butter has 614 calories in 100g and macadamia nut has 718 calories.
Does almond butter or macadamia nut contain more calcium?
Both almond butter and macadamia nut are high in calcium. Almond butter has 400% more calcium than macadamia nut - almond butter has 347mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does almond butter or macadamia nut contain more iron?
Both almond butter and macadamia nut are high in iron. Almond butter has 30% more iron than macadamia nut - almond butter has 3.5mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does almond butter or macadamia nut contain more potassium?
Both almond butter and macadamia nut are high in potassium. Almond butter has 110% more potassium than macadamia nut - almond butter has 748mg of potassium in 100 grams and macadamia nut has 363mg of potassium.