Orange vs. Macadamia Nut
Nutrition comparison of Orange and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and macadamia nut:
- Both orange and macadamia nut are high in calcium and dietary fiber.
- Macadamia nut has 55% less sugar than orange.
- Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Macadamia nut has signficantly more protein than orange.
- Macadamia nut is a great source of iron.
- Macadamia nut is an excellent source of potassium.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Macadamia nut is high in calories and orange has 94% less calories than macadamia nut - orange has 46 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, orange is much heavier in carbs, much lighter in fat and similar to macadamia nut for protein. Orange has a macronutrient ratio of 6:91:4 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Macadamia Nut | |
|---|---|---|
| Protein | 6% | 4% |
| Carbohydrates | 91% | 7% |
| Fat | 4% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and macadamia nut contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both orange and macadamia nut are high in dietary fiber. Macadamia nut has 233% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Macadamia nut has 55% less sugar than orange - orange has 9.1g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has signficantly more protein than orange - orange has 0.7g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Macadamia nut is high in saturated fat and orange has 100% less saturated fat than macadamia nut - orange has 0.03g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 63 times more Vitamin C than macadamia nut - orange has 45mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than macadamia nut - orange has 11ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Orange and macadamia nut contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
The B Vitamins
Macadamia nut has more thiamin, niacin, pantothenic acid and Vitamin B6. Both orange and macadamia nut contain significant amounts of riboflavin and folate.
| Orange | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.1 MG | 0.71 MG |
| Riboflavin | 0.04 MG | 0.087 MG |
| Niacin | 0.4 MG | 2.274 MG |
| Pantothenic acid | 0.25 MG | 0.603 MG |
| Vitamin B6 | 0.051 MG | 0.359 MG |
| Folate | 17 UG | 10 UG |
Minerals
calcium
Both orange and macadamia nut are high in calcium. Macadamia nut has 63% more calcium than orange - orange has 43mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Macadamia nut is a great source of iron and it has 28 times more iron than orange - orange has 0.09mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Macadamia nut is an excellent source of potassium and it has 115% more potassium than orange - orange has 169mg 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 orange per 100 grams.
| Orange | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.196 G |
| Total | 0.011 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than orange per 100 grams.
| Orange | Macadamia Nut | |
|---|---|---|
| linoleic acid | 0.031 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Orange g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
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% |
|
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 orange or macadamia nut contain more calories in 100 grams?Macadamia nut is high in calories and orange has 90% less calories than macadamia nut - orange has 46 calories in 100g and macadamia nut has 718 calories.
Does orange or macadamia nut have more carbohydrates?
By weight, orange and macadamia nut contain similar amounts of carbs - orange has 11.5g of carbs for 100g and macadamia nut has 13.4g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in macadamia nut comprise of 60% dietary fiber, 30% sugar and 10% starch.
Does orange or macadamia nut contain more calcium?
Both orange and macadamia nut are high in calcium. Macadamia nut has 60% more calcium than orange - orange has 43mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does orange or macadamia nut contain more potassium?
Macadamia nut is a rich source of potassium and it has 120% more potassium than orange - orange has 169mg of potassium in 100 grams and macadamia nut has 363mg of potassium.