Hazelnut vs. Macadamia Nut
Nutrition comparison of Hazelnut and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
hazelnut
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in hazelnut and macadamia nut:
- Both macadamia nut and hazelnut are high in calcium, calories, dietary fiber, iron and potassium.
- Hazelnut is an excellent source of Vitamin E and protein.
- Macadamia nut has more thiamin, however, hazelnut contains more folate.
USDA sources for nutritional information: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without 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 macadamia nut and hazelnut are high in calories. Macadamia nut has 11% more calories than hazelnut - macadamia nut has 718 calories per 100 grams and hazelnut has 646 calories.
For macronutrient ratios, hazelnut is heavier in protein, lighter in fat and similar to macadamia nut for carbs. Hazelnut has a macronutrient ratio of 9:10:81 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Hazelnut | Macadamia Nut | |
|---|---|---|
| Protein | 9% | 4% |
| Carbohydrates | 10% | 7% |
| Fat | 81% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut and hazelnut contain similar amounts of carbs - macadamia nut has 13.4g of total carbs per 100 grams and hazelnut has 17.6g of carbohydrates.
dietary fiber
Both macadamia nut and hazelnut are high in dietary fiber. Hazelnut has 18% more dietary fiber than macadamia nut - macadamia nut has 8g of dietary fiber per 100 grams and hazelnut has 9.4g of dietary fiber.
sugar
Macadamia nut and hazelnut contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and hazelnut has 4.9g of sugar.
Protein
protein
Hazelnut is an excellent source of protein and it has 93% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and hazelnut has 15g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and hazelnut has 62% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and hazelnut has 4.5g of saturated fat.
Vitamins
Vitamin C
Hazelnut has 443% more Vitamin C than macadamia nut - macadamia nut has 0.7mg of Vitamin C per 100 grams and hazelnut has 3.8mg of Vitamin C.
Vitamin A
Hazelnut and macadamia nut contain similar amounts of Vitamin A - hazelnut has 3ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Hazelnut is an excellent source of Vitamin E and it has 25 times more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and hazelnut has 15.3mg of Vitamin E.
The B Vitamins
Macadamia nut has more thiamin, however, hazelnut contains more folate. Both hazelnut and macadamia nut contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Hazelnut | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.338 MG | 0.71 MG |
| Riboflavin | 0.123 MG | 0.087 MG |
| Niacin | 2.05 MG | 2.274 MG |
| Pantothenic acid | 0.923 MG | 0.603 MG |
| Vitamin B6 | 0.62 MG | 0.359 MG |
| Folate | 88 UG | 10 UG |
Minerals
calcium
Both macadamia nut and hazelnut are high in calcium. Hazelnut has 76% more calcium than macadamia nut - macadamia nut has 70mg of calcium per 100 grams and hazelnut has 123mg of calcium.
iron
Both macadamia nut and hazelnut are high in iron. Hazelnut has 65% more iron than macadamia nut - macadamia nut has 2.7mg of iron per 100 grams and hazelnut has 4.4mg of iron.
potassium
Both macadamia nut and hazelnut are high in potassium. Hazelnut has 108% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and hazelnut has 755mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than hazelnut per 100 grams.
| Hazelnut | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.06 G | 0.196 G |
| Total | 0.06 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, hazelnut has more linoleic acid than macadamia nut per 100 grams.
| Hazelnut | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.06 G | 1.944 G |
| linoleic acid | 8.403 G | 1.303 G |
| Total | 8.463 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: Hazelnut (Nuts, hazelnuts or filberts, dry roasted, without salt added) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Hazelnut g
()
|
Daily Values (%) |
Macadamia Nut g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does macadamia nut or hazelnut contain more calories in 100 grams?Both macadamia nut and hazelnut are high in calories. Macadamia nut has 10% more calories than hazelnut - macadamia nut has 718 calories in 100g and hazelnut has 646 calories.
Does macadamia nut or hazelnut contain more calcium?
Both macadamia nut and hazelnut are high in calcium. Hazelnut has 80% more calcium than macadamia nut - macadamia nut has 70mg of calcium in 100 grams and hazelnut has 123mg of calcium.
Does macadamia nut or hazelnut contain more iron?
Both macadamia nut and hazelnut are high in iron. Hazelnut has 70% more iron than macadamia nut - macadamia nut has 2.7mg of iron in 100 grams and hazelnut has 4.4mg of iron.
Does macadamia nut or hazelnut contain more potassium?
Both macadamia nut and hazelnut are high in potassium. Hazelnut has 110% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and hazelnut has 755mg of potassium.