Macadamia Nut vs. Edamame
Nutrition comparison of Macadamia Nut and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and edamame:
- Both edamame and macadamia nut are high in calcium, calories, dietary fiber, iron and potassium.
- Edamame is a great source of protein.
- Macadamia nut has more thiamin, niacin and Vitamin B6, however, edamame contains more folate.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both edamame and macadamia nut are high in calories. Macadamia nut has 493% more calories than edamame - edamame has 121 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, macadamia nut is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Edamame | |
|---|---|---|
| Protein | 4% | 37% |
| Carbohydrates | 7% | 27% |
| Fat | 89% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and macadamia nut contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both edamame and macadamia nut are high in dietary fiber. Macadamia nut has 54% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Edamame and macadamia nut contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Edamame is a great source of protein and it has 53% more protein than macadamia nut - edamame has 11.9g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and edamame has 95% less saturated fat than macadamia nut - edamame has 0.62g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
trans fat
Both edamame and macadamia nut are low in trans fat - edamame has 0.01g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 771% more Vitamin C than macadamia nut - edamame has 6.1mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than macadamia nut - edamame has 15ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Edamame and macadamia nut contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Edamame has more Vitamin K than macadamia nut - edamame has 26.7ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, niacin and Vitamin B6, however, edamame contains more folate. Both macadamia nut and edamame contain significant amounts of riboflavin and pantothenic acid.
| Macadamia Nut | Edamame | |
|---|---|---|
| Thiamin | 0.71 MG | 0.2 MG |
| Riboflavin | 0.087 MG | 0.155 MG |
| Niacin | 2.274 MG | 0.915 MG |
| Pantothenic acid | 0.603 MG | 0.395 MG |
| Vitamin B6 | 0.359 MG | 0.1 MG |
| Folate | 10 UG | 311 UG |
Minerals
calcium
Both edamame and macadamia nut are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both edamame and macadamia nut are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both edamame and macadamia nut are high in potassium. Edamame has 20% more potassium than macadamia nut - edamame has 436mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both macadamia nut and edamame contain significant amounts of alpha linoleic acid (ALA).
| Macadamia Nut | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.196 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, both macadamia nut and edamame contain significant amounts of linoleic acid.
| Macadamia Nut | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 1.303 G | 1.792 G |
| Total | 1.303 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Macadamia Nut g
()
|
Daily Values (%) |
Edamame 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% |
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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% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
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 % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| 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 % |
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5% | pantothenic acid (Vit B5) | 5% |
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| 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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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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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% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does edamame or macadamia nut contain more calories in 100 grams?Both edamame and macadamia nut are high in calories. Macadamia nut has 490% more calories than edamame - edamame has 121 calories in 100g and macadamia nut has 718 calories.
Is edamame or macadamia nut better for protein?
Edamame is a great source of protein and it has 50% more protein than macadamia nut - edamame has 11.9g of protein per 100 grams and macadamia nut has 7.8g of protein.
Does edamame or macadamia nut contain more calcium?
Both edamame and macadamia nut are high in calcium. Edamame is very similar to edamame for calcium - edamame has 63mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does edamame or macadamia nut contain more iron?
Both edamame and macadamia nut are high in iron. Edamame is very similar to edamame for iron - edamame has 2.3mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does edamame or macadamia nut contain more potassium?
Both edamame and macadamia nut are high in potassium. Edamame has 20% more potassium than macadamia nut - edamame has 436mg of potassium in 100 grams and macadamia nut has 363mg of potassium.