Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond
  5. Compare
  6. Almond vs. Macadamia

Almond vs. Macadamia — In-Depth Nutrition Comparison

Compare

Important differences between Almond and Macadamia

  • Almond has more Vitamin E , Vitamin B2, Phosphorus, Magnesium, Copper, Calcium, and Zinc, however, Macadamia is richer in Manganese, and Vitamin B1.
  • Almond's daily need coverage for Vitamin E is 167% more.
  • Almond contains 7 times more Vitamin B2 than Macadamia. Almond contains 1.138mg of Vitamin B2, while Macadamia contains 0.162mg.
  • Almond contains less Saturated Fat.

The food varieties used in the comparison are Nuts, almonds and Nuts, macadamia nuts, raw.

Infographic

Almond vs Macadamia infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
9
:
1
Macadamia
Macadamia
Contains more Calcium +216.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +155.9%
Contains more Potassium +99.2%
Contains less Sodium -80%
Contains more Zinc +140%
Contains more Copper +36.4%
Contains more Selenium +13.9%
Contains more Manganese +89.6%
Equal in Iron - 3.69
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +216.5%
Contains more Magnesium +107.7%
Contains more Phosphorus +155.9%
Contains more Potassium +99.2%
Contains less Sodium -80%
Contains more Zinc +140%
Contains more Copper +36.4%
Contains more Selenium +13.9%
Contains more Manganese +89.6%
Equal in Iron - 3.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
6
:
4
Macadamia
Macadamia
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Macadamia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
4
:
1
Macadamia
Macadamia
Contains more Protein +167.4%
Contains more Carbs +55.9%
Contains more Water +224.3%
Contains more Other +159.6%
Contains more Fats +51.8%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +167.4%
Contains more Carbs +55.9%
Contains more Water +224.3%
Contains more Other +159.6%
Contains more Fats +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Macadamia
Macadamia
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +720.8%
Contains more Monounsaturated Fat +86.6%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -68.5%
Contains more Polyunsaturated fat +720.8%
Contains more Monounsaturated Fat +86.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
4
:
2
Macadamia
Macadamia
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +45.8%
Contains more Sucrose +12.2%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Macadamia
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +142.9%
Contains more Fructose +57.1%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +45.8%
Contains more Sucrose +12.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Macadamia
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Macadamia Opinion
Net carbs 9.05g 5.22g Almond
Protein 21.15g 7.91g Almond
Fats 49.93g 75.77g Macadamia
Carbs 21.55g 13.82g Almond
Calories 579kcal 718kcal Macadamia
Starch 0.72g 1.05g Macadamia
Fructose 0.11g 0.07g Almond
Sugar 4.35g 4.57g Almond
Fiber 12.5g 8.6g Almond
Calcium 269mg 85mg Almond
Iron 3.71mg 3.69mg Almond
Magnesium 270mg 130mg Almond
Phosphorus 481mg 188mg Almond
Potassium 733mg 368mg Almond
Sodium 1mg 5mg Almond
Zinc 3.12mg 1.3mg Almond
Copper 1.031mg 0.756mg Almond
Manganese 2.179mg 4.131mg Macadamia
Selenium 4.1µg 3.6µg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.54mg Almond
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.205mg 1.195mg Macadamia
Vitamin B2 1.138mg 0.162mg Almond
Vitamin B3 3.618mg 2.473mg Almond
Vitamin B5 0.471mg 0.758mg Macadamia
Vitamin B6 0.137mg 0.275mg Macadamia
Folate 44µg 11µg Almond
Tryptophan 0.211mg 0.067mg Almond
Threonine 0.601mg 0.37mg Almond
Isoleucine 0.751mg 0.314mg Almond
Leucine 1.473mg 0.602mg Almond
Lysine 0.568mg 0.018mg Almond
Methionine 0.157mg 0.023mg Almond
Phenylalanine 1.132mg 0.665mg Almond
Valine 0.855mg 0.363mg Almond
Histidine 0.539mg 0.195mg Almond
Trans Fat 0.015g Macadamia
Saturated Fat 3.802g 12.061g Almond
Monounsaturated Fat 31.551g 58.877g Macadamia
Polyunsaturated fat 12.329g 1.502g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Almond
Almond vs Brazil nut
Brazil nut
Almond
Almond vs Pistachio
Pistachio
Almond
Almond vs Hazelnut
Hazelnut
Macadamia
Macadamia vs Hazelnut
Hazelnut
Macadamia
Macadamia vs Cashew
Cashew
Hazelnut
Hazelnut vs Cashew
Cashew

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
43%
Macadamia
Minerals Daily Need Coverage Score
142%
Almond
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 8.259g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.