Snacks vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, macadamia nuts, dry roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Snacks 426
Nuts 716
Protein (g)
Snacks 7.14
Nuts 7.79
Carbs (g)
Snacks 59.1
Nuts 12.8
Fat (g)
Snacks 17.9
Nuts 76.1
Fiber (g)
Snacks 5.60
Nuts 8.00
Quick answers
Which has more protein?
Nuts, macadamia nuts, dry roasted, with salt added — 7.79g vs 7.14g per 100g.
Which has fewer calories?
Snacks, shrimp cracker — 426 vs 716 kcal per 100g.
Which is more nutrient-dense?
Nuts, macadamia nuts, dry roasted, with salt added scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Snacks | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 426 kcal | 716 kcal | -41% |
| Macronutrients | |||
| Water | 13.6 g | 1.61 g | +745% |
| Protein | 7.14 g | 7.79 g | -8% |
| Total lipid (fat) | 17.9 g | 76.1 g | -77% |
| Carbohydrate, by difference | 59.1 g | 12.8 g | +361% |
| Fiber, total dietary | 5.60 g | 8.00 g | -30% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.36 g | 11.9 g | -55% |
| Fatty acids, total monounsaturated | 8.00 g | 59.3 g | -87% |
| Fatty acids, total trans | 0.066 g | — | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.264 mg | 0.710 mg | -63% |
| Riboflavin (Vitamin B2) | 0.091 mg | 0.087 mg | +5% |
| Niacin (Vitamin B3) | 2.63 mg | 2.27 mg | +16% |
| Pantothenic acid (Vitamin B5) | 0.321 mg | 0.603 mg | -47% |
| Vitamin B-6 — Pyridoxine | 0.216 mg | 0.359 mg | -40% |
| Biotin (Vitamin B7) | 23.0 ug | 10.0 ug | +130% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 17.6 mg | 44.6 mg | -61% |
| Vitamin B-12 — Cobalamin | 0.020 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 3.28 mg | 0.570 mg | +475% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 70.0 mg | -71% |
| Iron, Fe | 1.91 mg | 2.65 mg | -28% |
| Magnesium, Mg | 72.0 mg | 118 mg | -39% |
| Phosphorus, P | 191 mg | 198 mg | -4% |
| Potassium, K | 193 mg | 363 mg | -47% |
| Sodium, Na | 571 mg | 353 mg | +62% |
| Zinc, Zn | 1.38 mg | 1.29 mg | +7% |
| Copper, Cu | 0.221 mg | 0.570 mg | -61% |
| Manganese, Mn | 2.14 mg | 3.04 mg | -30% |
| Selenium, Se | 33.1 ug | 11.7 ug | +183% |
| Other Nutrients | |||
| Energy | 1781 kj | 2996 kj | -41% |
| Ash | 2.31 g | 1.70 g | +36% |
| Total Sugars | 21.4 g | 4.14 g | +418% |
| Sucrose | 21.4 g | 4.00 g | +435% |
| Glucose | 0 g | 0.070 g | -100% |
| Fructose | 0.020 g | 0.070 g | -71% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | 30.4 g | 1.05 g | +2791% |
| Fluoride, F | 8.70 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | 10.0 ug | +130% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 23.0 ug | 10.0 ug | +130% |
| Betaine | 38.2 mg | 0.300 mg | +12633% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 116 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.120 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.52 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.160 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.160 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0 ug | — | |
| Vitamin K1 — Phylloquinone | 12.8 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.075 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.668 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 3.43 g | 5.93 g | -42% |
| SFA 17:0 (Margaric acid) | 0.001 g | 0.156 g | -99% |
| SFA 18:0 (Stearic acid) | 1.32 g | 2.28 g | -42% |
| SFA 20:0 (Arachidic acid) | 0.398 g | 1.94 g | -80% |
| SFA 22:0 (Behenic acid) | 0.202 g | 0.621 g | -67% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.272 g | -100% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.027 g | 12.7 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.80 g | 44.4 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.168 g | 1.92 g | -91% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.237 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.011 g | -100% |
| Fatty acids, total polyunsaturated | 3.97 g | 1.50 g | +165% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.80 g | 1.30 g | +115% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.17 g | 0.196 g | +495% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.001 g | 0 g | |
| Stigmasterol | 0 mg | 0 mg | = |
| Campesterol | 40.0 mg | 10.0 mg | +300% |
| Beta-sitosterol | 68.0 mg | 145 mg | -53% |
| Tryptophan (EAA) | 0.094 g | — | |
| Threonine (EAA) | 0.200 g | — | |
| Isoleucine (EAA, BCAA) | 0.242 g | — | |
| Leucine (EAA, BCAA) | 0.489 g | — | |
| Lysine (EAA) | 0.208 g | — | |
| Methionine (EAA) | 0.126 g | — | |
| Cystine (conditionally essential) | 0.147 g | — | |
| Phenylalanine (EAA) | 0.367 g | — | |
| Tyrosine (conditionally essential) | 0.152 g | — | |
| Valine (EAA, BCAA) | 0.306 g | — | |
| Arginine (conditionally essential) | 0.360 g | — | |
| Histidine (EAA) | 0.192 g | — | |
| Alanine | 0.269 g | — | |
| Aspartic acid | 0.401 g | — | |
| Glutamic acid | 2.31 g | — | |
| Glycine (conditionally essential) | 0.311 g | — | |
| Proline (conditionally essential) | 1.10 g | — | |
| Serine | 0.334 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | — | 1.80 mg | |
| Choline from phosphatidylcholine | — | 30.0 mg | |
| Choline from phosphocholine | — | 1.10 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 45.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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