Cashews vs. Macadamia Nut
Nutrition comparison of Cashews and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and macadamia nut:
- Both cashews and macadamia nut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Cashew is an excellent source of protein.
- Macadamia nut is an excellent source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) 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 cashews and macadamia nut are high in calories. Macadamia nut has 30% more calories than cashew - cashew has 553 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, cashews is heavier in protein, heavier in carbs and much lighter in fat compared to macadamia nut per calorie. Cashews has a macronutrient ratio of 13:21:67 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Macadamia Nut | |
|---|---|---|
| Protein | 13% | 4% |
| Carbohydrates | 21% | 7% |
| Fat | 67% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and macadamia nut has 56% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both cashews and macadamia nut are high in dietary fiber. Macadamia nut has 142% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Cashews and macadamia nut contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 134% more protein than macadamia nut - cashew has 18.2g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Both cashews and macadamia nut are high in saturated fat. Macadamia nut has 54% more saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Cashews and macadamia nut contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin E
Cashews and macadamia nut contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than macadamia nut - cashew has 34.1ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Both cashews and macadamia nut contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cashews | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.423 MG | 0.71 MG |
| Riboflavin | 0.058 MG | 0.087 MG |
| Niacin | 1.062 MG | 2.274 MG |
| Pantothenic acid | 0.864 MG | 0.603 MG |
| Vitamin B6 | 0.417 MG | 0.359 MG |
| Folate | 25 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 89% more calcium than cashew - cashew has 37mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both cashews and macadamia nut are high in iron. Cashew has 152% more iron than macadamia nut - cashew has 6.7mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both cashews and macadamia nut are high in potassium. Cashew has 82% more potassium than macadamia nut - cashew has 660mg 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 cashew per 100 grams.
| Cashews | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.196 G |
| Total | 0.062 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than macadamia nut per 100 grams.
| Cashews | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.266 G | 1.944 G |
| linoleic acid | 7.782 G | 1.303 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Cashews 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 cashews or macadamia nut contain more calories in 100 grams?Both cashews and macadamia nut are high in calories. Macadamia nut has 30% more calories than cashew - cashew has 553 calories in 100g and macadamia nut has 718 calories.
Does cashews or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 90% more calcium than cashew - cashew has 37mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does cashews or macadamia nut contain more iron?
Both cashews and macadamia nut are high in iron. Cashew has 150% more iron than macadamia nut - cashew has 6.7mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does cashews or macadamia nut contain more potassium?
Both cashews and macadamia nut are high in potassium. Cashew has 80% more potassium than macadamia nut - cashew has 660mg of potassium in 100 grams and macadamia nut has 363mg of potassium.