Macadamia Nut vs. Sunflower Seeds
Nutrition comparison of Macadamia Nut and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in macadamia nut and sunflower seeds:
- Both sunflower seeds and macadamia nut are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Macadamia nut has more thiamin, however, sunflower seed contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Sunflower seed is an excellent source of protein.
USDA sources for nutritional information: Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and macadamia nut are high in calories. Macadamia nut has 16% more calories than sunflower seed - sunflower seed has 619 calories per 100 grams and macadamia nut has 718 calories.
| Macadamia Nut | Sunflower Seeds | |
|---|---|---|
| Protein | 4% | 10% |
| Carbohydrates | 7% | 12% |
| Fat | 89% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 35% less carbohydrates than sunflower seed - sunflower seed has 20.6g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
dietary fiber
Both sunflower seeds and macadamia nut are high in dietary fiber. Sunflower seed has 44% more dietary fiber than macadamia nut - sunflower seed has 11.5g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Sunflower seed has less sugar than macadamia nut - macadamia nut has 4.1g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Sunflower seed is an excellent source of protein and it has 121% more protein than macadamia nut - sunflower seed has 17.2g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Both sunflower seeds and macadamia nut are high in saturated fat. Macadamia nut has 101% more saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Sunflower seeds and macadamia nut contain similar amounts of Vitamin C - sunflower seed has 1.4mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin E
Macadamia nut has more Vitamin E than sunflower seed - macadamia nut has 0.57mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, however, sunflower seed contains more riboflavin, pantothenic acid, Vitamin B6 and folate. Both macadamia nut and sunflower seeds contain significant amounts of niacin.
| Macadamia Nut | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.71 MG | 0.325 MG |
| Riboflavin | 0.087 MG | 0.285 MG |
| Niacin | 2.274 MG | 4.198 MG |
| Pantothenic acid | 0.603 MG | 7.056 MG |
| Vitamin B6 | 0.359 MG | 0.805 MG |
| Folate | 10 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and macadamia nut are high in calcium. Macadamia nut has 23% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both sunflower seeds and macadamia nut are high in iron. Sunflower seed has 157% more iron than macadamia nut - sunflower seed has 6.8mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both sunflower seeds and macadamia nut are high in potassium. Sunflower seed has 35% more potassium than macadamia nut - sunflower seed has 491mg 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 sunflower seed per 100 grams.
| Macadamia Nut | Sunflower Seeds | |
|---|---|---|
| alpha linoleic acid | 0.196 G | 0.079 G |
| Total | 0.196 G | 0.079 G |
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than macadamia nut per 100 grams.
| Macadamia Nut | Sunflower Seeds | |
|---|---|---|
| other omega 6 | 1.944 G | ~ |
| linoleic acid | 1.303 G | 37.39 G |
| Total | 3.247 G | 37.39 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 Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Macadamia Nut g
()
|
Daily Values (%) |
Sunflower Seeds 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 % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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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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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 % |
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5% | Vitamin B6 | 5% |
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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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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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 sunflower seeds or macadamia nut contain more calories in 100 grams?Both sunflower seeds and macadamia nut are high in calories. Macadamia nut has 20% more calories than sunflower seed - sunflower seed has 619 calories in 100g and macadamia nut has 718 calories.
Does sunflower seeds or macadamia nut contain more calcium?
Both sunflower seeds and macadamia nut are high in calcium. Macadamia nut has 20% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does sunflower seeds or macadamia nut contain more iron?
Both sunflower seeds and macadamia nut are high in iron. Sunflower seed has 160% more iron than macadamia nut - sunflower seed has 6.8mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does sunflower seeds or macadamia nut contain more potassium?
Both sunflower seeds and macadamia nut are high in potassium. Sunflower seed has 40% more potassium than macadamia nut - sunflower seed has 491mg of potassium in 100 grams and macadamia nut has 363mg of potassium.