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Coconut vs Macadamia - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 17.637g)
Which food contains less Sugars?
Macadamia
Macadamia contains less Sugars (difference - 1.66g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 15mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut Macadamia
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
5
Coconut
32
Macadamia
Mineral Summary Score
28
Coconut
52
Macadamia

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +51.9%
Contains more Calcium +507.1%
Contains more Magnesium +306.3%
Contains more Copper +73.8%
Contains more Zinc +18.2%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
Equal in Potassium - 368
Contains more Iron +51.9%
Contains more Calcium +507.1%
Contains more Magnesium +306.3%
Contains more Copper +73.8%
Contains more Zinc +18.2%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
Equal in Potassium - 368

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +175%
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%
Contains more Vitamin C +175%
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Coconut
47%
Macadamia
Carbohydrates
15%
Coconut
14%
Macadamia
Fats
155%
Coconut
350%
Macadamia

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut Macadamia Opinion
Calories 354 718 Macadamia
Protein 3.33 7.91 Macadamia
Fats 33.49 75.77 Macadamia
Vitamin C 3.3 1.2 Coconut
Carbs 15.23 13.82 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 3.69 Macadamia
Calcium 14 85 Macadamia
Potassium 356 368 Macadamia
Magnesium 32 130 Macadamia
Sugars 6.23 4.57 Coconut
Fiber 9 8.6 Coconut
Copper 0.435 0.756 Macadamia
Zinc 1.1 1.3 Macadamia
Starch 1.05 Macadamia
Phosphorus 113 188 Macadamia
Sodium 20 5 Macadamia
Vitamin A 0 0
Vitamin E 0.24 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 0.066 1.195 Macadamia
Vitamin B2 0.02 0.162 Macadamia
Vitamin B3 0.54 2.473 Macadamia
Vitamin B5 0.3 0.758 Macadamia
Vitamin B6 0.054 0.275 Macadamia
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 29.698 12.061 Macadamia
Monounsaturated Fat 1.425 58.877 Macadamia
Polyunsaturated fat 0.366 1.502 Macadamia
Tryptophan 0.039 0.067 Macadamia
Threonine 0.121 0.37 Macadamia
Isoleucine 0.131 0.314 Macadamia
Leucine 0.247 0.602 Macadamia
Lysine 0.147 0.018 Coconut
Methionine 0.062 0.023 Coconut
Phenylalanine 0.169 0.665 Macadamia
Valine 0.202 0.363 Macadamia
Histidine 0.077 0.195 Macadamia
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.