Peanut Butter vs. Macadamia Nut
Nutrition comparison of Peanut Butter and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and macadamia nut:
- Both macadamia nut and peanut butter are high in calcium, calories, dietary fiber, potassium and saturated fat.
- Macadamia nut has 51% less sugar than peanut butter.
- Macadamia nut has more thiamin, however, peanut butter contains more niacin and folate.
- Macadamia nut is a great source of iron.
- Peanut butter has signficantly more Vitamin E than macadamia nut.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) 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 peanut butter are high in calories. Macadamia nut has 22% more calories than peanut butter - macadamia nut has 718 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, heavier in carbs and lighter in fat compared to macadamia nut per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Macadamia Nut | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Macadamia nut has 38% less carbohydrates than peanut butter - macadamia nut has 13.4g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in macadamia nut are made of 61% dietary fiber, 31% sugar and 8% starch, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both macadamia nut and peanut butter are high in dietary fiber. is very similar to macadamia nut for dietary fiber - macadamia nut has 8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Macadamia nut has 51% less sugar than peanut butter - macadamia nut has 4.1g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 209% more protein than macadamia nut - macadamia nut has 7.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both macadamia nut and peanut butter are high in saturated fat. Macadamia nut has 57% more saturated fat than peanut butter - macadamia nut has 11.9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Macadamia nut has more Vitamin C than peanut butter - macadamia nut has 0.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than macadamia nut - macadamia nut has 0.57mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and macadamia nut contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, however, peanut butter contains more niacin and folate. Both peanut butter and macadamia nut contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Peanut Butter | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.106 MG | 0.71 MG |
| Riboflavin | 0.111 MG | 0.087 MG |
| Niacin | 13.696 MG | 2.274 MG |
| Pantothenic acid | 1.118 MG | 0.603 MG |
| Vitamin B6 | 0.418 MG | 0.359 MG |
| Folate | 92 UG | 10 UG |
Minerals
calcium
Both macadamia nut and peanut butter are high in calcium. Macadamia nut has 56% more calcium than peanut butter - macadamia nut has 70mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Macadamia nut is a great source of iron and it has 39% more iron than peanut butter - macadamia nut has 2.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both macadamia nut and peanut butter are high in potassium. Peanut butter has 105% more potassium than macadamia nut - macadamia nut has 363mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, macadamia nut has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Peanut Butter | Macadamia Nut | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.196 G |
| Total | 0.078 G | 0.196 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than macadamia nut per 100 grams.
| Peanut Butter | Macadamia Nut | |
|---|---|---|
| other omega 6 | 0.64 G | 1.944 G |
| linoleic acid | 13.854 G | 1.303 G |
| Total | 14.494 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: Peanut Butter (Peanut butter, chunk style, with salt) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Peanut Butter g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 peanut butter contain more calories in 100 grams?Both macadamia nut and peanut butter are high in calories. Macadamia nut has 20% more calories than peanut butter - macadamia nut has 718 calories in 100g and peanut butter has 589 calories.
Does macadamia nut or peanut butter contain more calcium?
Both macadamia nut and peanut butter are high in calcium. Macadamia nut has 60% more calcium than peanut butter - macadamia nut has 70mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does macadamia nut or peanut butter contain more potassium?
Both macadamia nut and peanut butter are high in potassium. Peanut butter has 110% more potassium than macadamia nut - macadamia nut has 363mg of potassium in 100 grams and peanut butter has 745mg of potassium.