Flaxseed Oil vs. Macadamia Nut

Nutrition comparison of Flaxseed Oil and Macadamia Nut


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flaxseed oil versus macadamia nut (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flaxseed oil and macadamia nut:

  • Both flaxseed oil and macadamia nut are high in calories and saturated fat.
  • Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Macadamia nut has signficantly more protein than flaxseed oil.
  • Macadamia nut is a great source of iron.
  • Macadamia nut is an excellent source of calcium, dietary fiber and potassium.
Detailed nutritional comparison of flaxseed oil and macadamia nut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseed Oil src
Image of Macadamia Nut src

Calories and Carbs

calories

Both flaxseed oil and macadamia nut are high in calories. Flaxseed oil has 23% more calories than macadamia nut - flaxseed oil has 884 calories per 100 grams and macadamia nut has 718 calories.

For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and heavier in fat compared to macadamia nut per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseed Oil Macadamia Nut
Protein ~ 4%
Carbohydrates ~ 7%
Fat 100% 89%
Alcohol ~ ~

carbohydrates

Flaxseed oil has less carbohydrates than macadamia nut - macadamia nut has 13.4g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.

dietary fiber

Macadamia nut is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - macadamia nut has 8g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.

sugar

Flaxseed oil has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and flaxseed oil does not contain significant amounts.

Protein

protein

Macadamia nut has signficantly more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and macadamia nut has 7.8g of protein.

Fat

saturated fat

Both flaxseed oil and macadamia nut are high in saturated fat. Macadamia nut has 33% more saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.

trans fat

Both flaxseed oil and macadamia nut are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and macadamia nut does not contain significant amounts.

Vitamins

Vitamin C

Macadamia nut has more Vitamin C than flaxseed oil - macadamia nut has 0.7mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.

Vitamin E

Flaxseed oil and macadamia nut contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.

Vitamin K

Flaxseed oil has more Vitamin K than macadamia nut - flaxseed oil has 9.3ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.

The B Vitamins

Macadamia nut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Flaxseed Oil Macadamia Nut
Thiamin ~ 0.71 MG
Riboflavin ~ 0.087 MG
Niacin ~ 2.274 MG
Pantothenic acid ~ 0.603 MG
Vitamin B6 ~ 0.359 MG
Folate ~ 10 UG

Minerals

calcium

Macadamia nut is an excellent source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and macadamia nut has 70mg of calcium.

iron

Macadamia nut is a great source of iron and it has more iron than flaxseed oil - macadamia nut has 2.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.

potassium

Macadamia nut is an excellent source of potassium and it has more potassium than flaxseed oil - macadamia nut has 363mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than macadamia nut per 100 grams.

Flaxseed Oil Macadamia Nut
alpha linoleic acid 53.368 G 0.196 G
Total 53.368 G 0.196 G

omega 6s

Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than macadamia nut per 100 grams.

Flaxseed Oil Macadamia Nut
other omega 6 0.131 G 1.944 G
linoleic acid 14.327 G 1.303 G
Total 14.458 G 3.247 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseed Oil or Macadamia Nut .

Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .

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FAQ

Does flaxseed oil or macadamia nut contain more calories in 100 grams?
Both flaxseed oil and macadamia nut are high in calories. Flaxseed oil has 20% more calories than macadamia nut - flaxseed oil has 884 calories in 100g and macadamia nut has 718 calories.

Does flaxseed oil or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 69 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and macadamia nut has 70mg of calcium.

Does macadamia nut or flaxseed oil contain more potassium?
Macadamia nut is a rich source of potassium and it has more potassium than flaxseed oil - macadamia nut has 363mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.