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Brazil nut vs. Macadamia — In-Depth Nutrition Comparison

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How are Brazil nut and Macadamia different?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Vitamin E , and Zinc, however, Macadamia is richer in Manganese, Vitamin B1, and Iron.
  • Daily need coverage for Selenium from Brazil nut is 3479% higher.
  • Brazil nut contains 10 times more Vitamin E than Macadamia. While Brazil nut contains 5.65mg of Vitamin E , Macadamia contains only 0.54mg.
  • Macadamia has less Saturated Fat.

Nuts, brazilnuts, dried, unblanched and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Brazil nut 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.
Contains more Calcium +88.2%
Contains more Magnesium +189.2%
Contains more Phosphorus +285.6%
Contains more Potassium +79.1%
Contains less Sodium -40%
Contains more Zinc +212.3%
Contains more Copper +130.6%
Contains more Selenium +53150%
Contains more Iron +51.9%
Contains more Manganese +237.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 92% 269% 311% 59% 1% 111% 581% 160% 10457%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Calcium +88.2%
Contains more Magnesium +189.2%
Contains more Phosphorus +285.6%
Contains more Potassium +79.1%
Contains less Sodium -40%
Contains more Zinc +212.3%
Contains more Copper +130.6%
Contains more Selenium +53150%
Contains more Iron +51.9%
Contains more Manganese +237.8%

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.
:
Contains more Vitamin E +946.3%
Contains more Folate +100%
Contains more Vitamin C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 E +946.3%
Contains more Folate +100%
Contains more Vitamin C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +81%
Contains more Water +151.5%
Contains more Other +200%
Contains more Fats +12.9%
Contains more Carbs +17.7%
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
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 +81%
Contains more Water +151.5%
Contains more Other +200%
Contains more Fats +12.9%
Contains more Carbs +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +1524.4%
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +146.6%
25% 37% 38%
Saturated Fat: 16.134 g
Monounsaturated Fat: 23.879 g
Polyunsaturated fat: 24.399 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains more Polyunsaturated fat +1524.4%
Contains less Saturated Fat -25.2%
Contains more Monounsaturated Fat +146.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +320%
Contains more Sucrose +90.1%
Contains more Glucose +∞%
Contains more Fructose +∞%
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Starch +320%
Contains more Sucrose +90.1%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brazil nut Macadamia Opinion
Net carbs 4.24g 5.22g Macadamia
Protein 14.32g 7.91g Brazil nut
Fats 67.1g 75.77g Macadamia
Carbs 11.74g 13.82g Macadamia
Calories 659kcal 718kcal Macadamia
Starch 0.25g 1.05g Macadamia
Fructose 0g 0.07g Macadamia
Sugar 2.33g 4.57g Brazil nut
Fiber 7.5g 8.6g Macadamia
Calcium 160mg 85mg Brazil nut
Iron 2.43mg 3.69mg Macadamia
Magnesium 376mg 130mg Brazil nut
Phosphorus 725mg 188mg Brazil nut
Potassium 659mg 368mg Brazil nut
Sodium 3mg 5mg Brazil nut
Zinc 4.06mg 1.3mg Brazil nut
Copper 1.743mg 0.756mg Brazil nut
Manganese 1.223mg 4.131mg Macadamia
Selenium 1917µg 3.6µg Brazil nut
Vitamin E 5.65mg 0.54mg Brazil nut
Vitamin C 0.7mg 1.2mg Macadamia
Vitamin B1 0.617mg 1.195mg Macadamia
Vitamin B2 0.035mg 0.162mg Macadamia
Vitamin B3 0.295mg 2.473mg Macadamia
Vitamin B5 0.184mg 0.758mg Macadamia
Vitamin B6 0.101mg 0.275mg Macadamia
Folate 22µg 11µg Brazil nut
Tryptophan 0.135mg 0.067mg Brazil nut
Threonine 0.365mg 0.37mg Macadamia
Isoleucine 0.518mg 0.314mg Brazil nut
Leucine 1.19mg 0.602mg Brazil nut
Lysine 0.49mg 0.018mg Brazil nut
Methionine 1.124mg 0.023mg Brazil nut
Phenylalanine 0.639mg 0.665mg Macadamia
Valine 0.76mg 0.363mg Brazil nut
Histidine 0.409mg 0.195mg Brazil nut
Saturated Fat 16.134g 12.061g Macadamia
Monounsaturated Fat 23.879g 58.877g Macadamia
Polyunsaturated fat 24.399g 1.502g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-3 - ALA 0.018g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Brazil nut
43%
Macadamia
Minerals Daily Need Coverage Score
1208%
Brazil nut
122%
Macadamia

Comparison summary

Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 4.073g)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.