Macadamia Nut vs. Asparagus
Nutrition comparison of Macadamia Nut and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and asparagus:
- Both asparagus and macadamia nut are high in dietary fiber, iron and potassium.
- Asparagus has 71% less carbohydrates than macadamia nut.
- Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, asparagus contains more folate.
- Macadamia nut is an excellent source of calcium.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and asparagus has 97% less calories than macadamia nut - asparagus has 20 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, macadamia nut is much lighter in protein, much lighter in carbs and much heavier in fat compared to asparagus per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Asparagus | |
|---|---|---|
| Protein | 4% | 34% |
| Carbohydrates | 7% | 61% |
| Fat | 89% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has 71% less carbohydrates than macadamia nut - asparagus has 3.9g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both asparagus and macadamia nut are high in dietary fiber. Macadamia nut has 281% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Asparagus and macadamia nut contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has 254% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and asparagus has 100% less saturated fat than macadamia nut - asparagus has 0.04g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Asparagus has 700% more Vitamin C than macadamia nut - asparagus has 5.6mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Asparagus has more Vitamin A than macadamia nut - asparagus has 38ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Asparagus and macadamia nut contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Asparagus has more Vitamin K than macadamia nut - asparagus has 41.6ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, asparagus contains more folate. Both macadamia nut and asparagus contain significant amounts of riboflavin.
| Macadamia Nut | Asparagus | |
|---|---|---|
| Thiamin | 0.71 MG | 0.143 MG |
| Riboflavin | 0.087 MG | 0.141 MG |
| Niacin | 2.274 MG | 0.978 MG |
| Pantothenic acid | 0.603 MG | 0.274 MG |
| Vitamin B6 | 0.359 MG | 0.091 MG |
| Folate | 10 UG | 52 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 192% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both asparagus and macadamia nut are high in iron. Macadamia nut has 24% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both asparagus and macadamia nut are high in potassium. Macadamia nut has 80% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Macadamia Nut | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.01 G |
| Total | 0.196 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than asparagus per 100 grams.
| Macadamia Nut | Asparagus | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 0.04 G |
| Total | 3.247 G | 0.04 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: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Asparagus (Asparagus, raw) .
Macadamia Nut g
()
|
Daily Values (%) |
Asparagus g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
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 % |
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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 % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
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% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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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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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% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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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 asparagus or macadamia nut contain more calories in 100 grams?Macadamia nut is high in calories and asparagus has 100% less calories than macadamia nut - asparagus has 20 calories in 100g and macadamia nut has 718 calories.
Is asparagus or macadamia nut better for protein?
Macadamia nut has 250% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and macadamia nut has 7.8g of protein.
Does asparagus or macadamia nut have more carbohydrates?
By weight, asparagus has 70% fewer carbohydrates than macadamia nut - asparagus has 3.9g of carbs for 100g and macadamia nut has 13.4g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in macadamia nut comprise of 60% dietary fiber, 30% sugar and 10% starch.
Does asparagus or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 190% more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does asparagus or macadamia nut contain more iron?
Both asparagus and macadamia nut are high in iron. Macadamia nut has 20% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does asparagus or macadamia nut contain more potassium?
Both asparagus and macadamia nut are high in potassium. Macadamia nut has 80% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and macadamia nut has 363mg of potassium.