Brown Rice vs. Macadamia Nut
Nutrition comparison of Cooked Brown 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
brown rice
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and macadamia nut:
- Both brown rice and macadamia nut are high in calories.
- Macadamia nut has more thiamin and Vitamin B6.
- 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 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 brown rice and macadamia nut are high in calories. Macadamia nut has 484% more calories than brown rice - brown rice has 123 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, brown rice is heavier in protein, much heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Macadamia Nut | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 84% | 7% |
| Fat | 7% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 48% less carbohydrates than brown rice - brown rice has 25.6g 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 400% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Brown rice and macadamia nut contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has 184% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and brown rice has 98% less saturated fat than macadamia nut - brown rice has 0.26g 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 brown rice - macadamia nut has 0.7mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and macadamia nut contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Brown rice and macadamia nut contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin and Vitamin B6. Both brown rice and macadamia nut contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Brown Rice | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.178 MG | 0.71 MG |
| Riboflavin | 0.069 MG | 0.087 MG |
| Niacin | 2.561 MG | 2.274 MG |
| Pantothenic acid | 0.38 MG | 0.603 MG |
| Vitamin B6 | 0.123 MG | 0.359 MG |
| Folate | 9 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 22 times more calcium than brown rice - brown 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 373% more iron than brown rice - brown rice has 0.56mg 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 322% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.196 G |
| Total | 0.011 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.004 G | 1.944 G |
| linoleic acid | 0.355 G | 1.303 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Cooked Brown 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 brown rice or macadamia nut contain more calories in 100 grams?Both brown rice and macadamia nut are high in calories. Macadamia nut has 480% more calories than brown rice - brown rice has 123 calories in 100g and macadamia nut has 718 calories.
Does brown rice or macadamia nut have more carbohydrates?
By weight, macadamia nut has 50% fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and macadamia nut has 13.4g of carbohydrates.
Does brown rice or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 22 times more calcium than brown rice - brown rice has 3mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does brown rice or macadamia nut contain more potassium?
Macadamia nut is a rich source of potassium and it has 320% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and macadamia nut has 363mg of potassium.