Egg vs. Macadamia Nut
Nutrition comparison of Egg and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and macadamia nut:
- Both macadamia nut and egg are high in calcium and calories.
- Egg has 17.5 times less carbohydrates than macadamia nut.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Macadamia nut has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Macadamia nut has 402% more calories than egg - macadamia nut has 718 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and much lighter in fat compared to macadamia nut per calorie. Egg has a macronutrient ratio of 36:2:62 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Macadamia Nut | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 2% | 7% |
| Fat | 62% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 17.5 times less carbohydrates than macadamia nut - macadamia nut has 13.4g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in macadamia nut are made of 61% dietary fiber, 31% sugar and 8% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Macadamia nut is an excellent source of dietary fiber and it has more dietary fiber than egg - macadamia nut has 8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Macadamia nut and egg contain similar amounts of sugar - macadamia nut has 4.1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 61% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and egg has 74% less saturated fat than macadamia nut - macadamia nut has 11.9g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and macadamia nut are low in trans fat - egg has 0.04g of trans fat per 100 grams and macadamia nut does not contain significant amounts.
cholesterol
Egg is high in cholesterol and macadamia nut has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and macadamia nut does not contain significant amounts.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than egg - macadamia nut has 0.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than macadamia nut - egg has 160ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than macadamia nut - egg has 82iu of Vitamin D per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut and egg contain similar amounts of Vitamin E - macadamia nut has 0.57mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and macadamia nut contain similar amounts of Vitamin K - egg has 0.3ug 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, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Egg | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.04 MG | 0.71 MG |
| Riboflavin | 0.457 MG | 0.087 MG |
| Niacin | 0.075 MG | 2.274 MG |
| Pantothenic acid | 1.533 MG | 0.603 MG |
| Vitamin B6 | 0.17 MG | 0.359 MG |
| Folate | 47 UG | 10 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both macadamia nut and egg are high in calcium. Macadamia nut has 25% more calcium than egg - macadamia nut has 70mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Macadamia nut is a great source of iron and it has 51% more iron than egg - macadamia nut has 2.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has 163% more potassium than egg - macadamia nut has 363mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than macadamia nut per 100 grams.
| Egg | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.196 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, both egg and macadamia nut contain significant amounts of linoleic acid.
| Egg | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.003 G | 1.944 G |
| linoleic acid | 1.555 G | 1.303 G |
| Total | 1.558 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: Egg (Egg, whole, raw, fresh) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Egg g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 macadamia nut or egg contain more calories in 100 grams?Both macadamia nut and egg are high in calories. Macadamia nut has 400% more calories than egg - macadamia nut has 718 calories in 100g and egg has 143 calories.
Is macadamia nut or egg better for protein?
Egg is a fantastic source of protein and it has 60% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and egg has 12.6g of protein.
Does macadamia nut or egg contain more calcium?
Both macadamia nut and egg are high in calcium. Macadamia nut has 30% more calcium than egg - macadamia nut has 70mg of calcium in 100 grams and egg has 56mg of calcium.
Does macadamia nut or egg contain more potassium?
Macadamia nut is a rich source of potassium and it has 160% more potassium than egg - macadamia nut has 363mg of potassium in 100 grams and egg has 138mg of potassium.