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Macadamia vs. Almond paste — In-Depth Nutrition Comparison

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Important differences between Macadamia and Almond paste

  • Macadamia has more Manganese, Vitamin B1, Copper, Iron, Vitamin B6, and Fiber, however, Almond paste is richer in Vitamin E , Vitamin B2, and Folate.
  • Macadamia's daily need coverage for Manganese is 142% more.
  • Macadamia contains 15 times more Vitamin B1 than Almond paste. Macadamia contains 1.195mg of Vitamin B1, while Almond paste contains 0.082mg.
  • Almond paste contains less Saturated Fat.

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

Infographic

Macadamia vs Almond paste infographic
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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 Iron +130.6%
Contains more Potassium +17.2%
Contains less Sodium -44.4%
Contains more Copper +66.5%
Contains more Manganese +382.6%
Contains more Calcium +102.4%
Contains more Phosphorus +37.2%
Contains more Zinc +13.8%
Contains more Selenium +16.7%
Equal in Magnesium - 130
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Contains more Iron +130.6%
Contains more Potassium +17.2%
Contains less Sodium -44.4%
Contains more Copper +66.5%
Contains more Manganese +382.6%
Contains more Calcium +102.4%
Contains more Phosphorus +37.2%
Contains more Zinc +13.8%
Contains more Selenium +16.7%
Equal in Magnesium - 130

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 C +1100%
Contains more Vitamin B1 +1357.3%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +570.8%
Contains more Vitamin B6 +663.9%
Contains more Vitamin E +2407.4%
Contains more Vitamin B2 +155.6%
Contains more Folate +563.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 0%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +1357.3%
Contains more Vitamin B3 +73.9%
Contains more Vitamin B5 +570.8%
Contains more Vitamin B6 +663.9%
Contains more Vitamin E +2407.4%
Contains more Vitamin B2 +155.6%
Contains more Folate +563.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +173.1%
Contains more Protein +13.8%
Contains more Carbs +245.9%
Contains more Water +935.3%
Contains more Other +20.2%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more Fats +173.1%
Contains more Protein +13.8%
Contains more Carbs +245.9%
Contains more Water +935.3%
Contains more Other +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +226.9%
Contains less Saturated Fat -78.2%
Contains more Polyunsaturated fat +287.5%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Contains more Monounsaturated Fat +226.9%
Contains less Saturated Fat -78.2%
Contains more Polyunsaturated fat +287.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Almond paste Opinion
Net carbs 5.22g 43.01g Almond paste
Protein 7.91g 9g Almond paste
Fats 75.77g 27.74g Macadamia
Carbs 13.82g 47.81g Almond paste
Calories 718kcal 458kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g 36.25g Macadamia
Fiber 8.6g 4.8g Macadamia
Calcium 85mg 172mg Almond paste
Iron 3.69mg 1.6mg Macadamia
Magnesium 130mg 130mg
Phosphorus 188mg 258mg Almond paste
Potassium 368mg 314mg Macadamia
Sodium 5mg 9mg Macadamia
Zinc 1.3mg 1.48mg Almond paste
Copper 0.756mg 0.454mg Macadamia
Manganese 4.131mg 0.856mg Macadamia
Selenium 3.6µg 4.2µg Almond paste
Vitamin E 0.54mg 13.54mg Almond paste
Vitamin C 1.2mg 0.1mg Macadamia
Vitamin B1 1.195mg 0.082mg Macadamia
Vitamin B2 0.162mg 0.414mg Almond paste
Vitamin B3 2.473mg 1.422mg Macadamia
Vitamin B5 0.758mg 0.113mg Macadamia
Vitamin B6 0.275mg 0.036mg Macadamia
Folate 11µg 73µg Almond paste
Tryptophan 0.067mg Macadamia
Threonine 0.37mg Macadamia
Isoleucine 0.314mg Macadamia
Leucine 0.602mg Macadamia
Lysine 0.018mg Macadamia
Methionine 0.023mg Macadamia
Phenylalanine 0.665mg Macadamia
Valine 0.363mg Macadamia
Histidine 0.195mg Macadamia
Saturated Fat 12.061g 2.629g Almond paste
Monounsaturated Fat 58.877g 18.012g Macadamia
Polyunsaturated fat 1.502g 5.821g Almond paste

Which food is preferable for your diet?

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

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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
43%
Macadamia
40%
Almond paste
Minerals Daily Need Coverage Score
122%
Macadamia
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 31.68g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 9.432g)
Which food is lower in glycemic index?
Almond paste
Almond paste is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.