Avocado vs. Macadamia Nut
Nutrition comparison of Avocado and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and macadamia nut:
- Both macadamia nut and avocado are high in calories, dietary fiber and potassium.
- Macadamia nut has more thiamin, however, avocado contains more pantothenic acid and folate.
- Macadamia nut has signficantly more protein than avocado.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of calcium.
USDA sources for nutritional information: Avocado (Avocados, raw, California) 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 macadamia nut and avocado are high in calories. Macadamia nut has 330% more calories than avocado - macadamia nut has 718 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is heavier in carbs, lighter in fat and similar to macadamia nut for protein. Avocado has a macronutrient ratio of 4:19:77 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Macadamia Nut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 19% | 7% |
| Fat | 77% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and avocado contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both macadamia nut and avocado are high in dietary fiber. Macadamia nut has 18% more dietary fiber than avocado - macadamia nut has 8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Macadamia nut and avocado contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than avocado - macadamia nut has 7.8g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and avocado has 82% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has 11 times more Vitamin C than macadamia nut - macadamia nut has 0.7mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than macadamia nut - avocado has 7ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Avocado has 246% more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has more Vitamin K than macadamia nut - avocado has 21ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, however, avocado contains more pantothenic acid and folate. Both avocado and macadamia nut contain significant amounts of riboflavin, niacin and Vitamin B6.
| Avocado | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.075 MG | 0.71 MG |
| Riboflavin | 0.143 MG | 0.087 MG |
| Niacin | 1.912 MG | 2.274 MG |
| Pantothenic acid | 1.463 MG | 0.603 MG |
| Vitamin B6 | 0.287 MG | 0.359 MG |
| Folate | 89 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 438% more calcium than avocado - macadamia nut has 70mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Macadamia nut is a great source of iron and it has 334% more iron than avocado - macadamia nut has 2.7mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both macadamia nut and avocado are high in potassium. Avocado has 40% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and macadamia nut contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.196 G |
| Total | 0.125 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, both avocado and macadamia nut contain significant amounts of linoleic acid.
| Avocado | Macadamia Nut | |
|---|---|---|
| linoleic acid | 1.674 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 1.674 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: Avocado (Avocados, raw, California) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Avocado 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 macadamia nut or avocado contain more calories in 100 grams?Both macadamia nut and avocado are high in calories. Macadamia nut has 330% more calories than avocado - macadamia nut has 718 calories in 100g and avocado has 167 calories.
Does macadamia nut or avocado contain more calcium?
Macadamia nut is a rich source of calcium and it has 440% more calcium than avocado - macadamia nut has 70mg of calcium in 100 grams and avocado has 13mg of calcium.
Does macadamia nut or avocado contain more potassium?
Both macadamia nut and avocado are high in potassium. Avocado has 40% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and avocado has 507mg of potassium.