Macadamia Nut vs. Sesame Seeds
Nutrition comparison of Macadamia Nut and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
macadamia nut
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and sesame seeds:
- Both sesame seeds and macadamia nut are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Sesame seed has more riboflavin, niacin, Vitamin B6 and folate, however, macadamia nut contains more pantothenic acid.
- Sesame seed is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and macadamia nut are high in calories. Macadamia nut has 27% more calories than sesame seed - sesame seed has 565 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, macadamia nut is lighter in protein, lighter in carbs and heavier in fat compared to sesame seeds per calorie. Macadamia nut has a macronutrient ratio of 4:7:89 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Macadamia Nut | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 7% | 17% |
| Fat | 89% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 48% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both sesame seeds and macadamia nut are high in dietary fiber. Sesame seed has 75% more dietary fiber than macadamia nut - sesame seed has 14g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Sesame seed has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 118% more protein than macadamia nut - sesame seed has 17g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Both sesame seeds and macadamia nut are high in saturated fat. Macadamia nut has 78% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than sesame seed - macadamia nut has 0.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and macadamia nut contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and macadamia nut does not contain significant amounts.
Vitamin E
Macadamia nut has more Vitamin E than sesame seed - macadamia nut has 0.57mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more riboflavin, niacin, Vitamin B6 and folate, however, macadamia nut contains more pantothenic acid. Both macadamia nut and sesame seeds contain significant amounts of thiamin.
| Macadamia Nut | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.71 MG | 0.803 MG |
| Riboflavin | 0.087 MG | 0.251 MG |
| Niacin | 2.274 MG | 4.581 MG |
| Pantothenic acid | 0.603 MG | 0.051 MG |
| Vitamin B6 | 0.359 MG | 0.802 MG |
| Folate | 10 UG | 98 UG |
Minerals
calcium
Both sesame seeds and macadamia nut are high in calcium. Sesame seed has 13 times more calcium than macadamia nut - sesame seed has 989mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both sesame seeds and macadamia nut are high in iron. Sesame seed has 457% more iron than macadamia nut - sesame seed has 14.8mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both sesame seeds and macadamia nut are high in potassium. Sesame seed has 31% more potassium than macadamia nut - sesame seed has 475mg 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 sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Macadamia Nut | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.363 G |
| Total | 0.196 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Sesame Seeds | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 20.654 G |
| Total | 3.247 G | 20.654 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 Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Macadamia Nut g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
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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 % |
|
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 % |
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5% | iron | 5% |
|
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% |
|
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 % |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 sesame seeds or macadamia nut contain more calories in 100 grams?Both sesame seeds and macadamia nut are high in calories. Macadamia nut has 30% more calories than sesame seed - sesame seed has 565 calories in 100g and macadamia nut has 718 calories.
Does sesame seeds or macadamia nut contain more calcium?
Both sesame seeds and macadamia nut are high in calcium. Sesame seed has 13 times more calcium than macadamia nut - sesame seed has 989mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does sesame seeds or macadamia nut contain more iron?
Both sesame seeds and macadamia nut are high in iron. Sesame seed has 460% more iron than macadamia nut - sesame seed has 14.8mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does sesame seeds or macadamia nut contain more potassium?
Both sesame seeds and macadamia nut are high in potassium. Sesame seed has 30% more potassium than macadamia nut - sesame seed has 475mg of potassium in 100 grams and macadamia nut has 363mg of potassium.