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  6. Macadamia vs. Avocado

Macadamia vs. Avocado — In-Depth Nutrition Comparison

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How are Macadamia and Avocado different?

  • Macadamia is richer in Manganese, Vitamin B1, Copper, Iron, Magnesium, and Phosphorus, while Avocado is higher in Folate, Vitamin B5, and Vitamin E .
  • Macadamia covers your daily need of Manganese 173% more than Avocado.
  • Macadamia contains 18 times more Vitamin B1 than Avocado. Macadamia contains 1.195mg of Vitamin B1, while Avocado contains 0.067mg.
  • Avocado is lower in Saturated Fat.

Nuts, macadamia nuts, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Macadamia vs Avocado 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.
Macadamia
Macadamia
9
:
1
Avocado
Avocado
Contains more Calcium +608.3%
Contains more Iron +570.9%
Contains more Magnesium +348.3%
Contains more Phosphorus +261.5%
Contains less Sodium -28.6%
Contains more Zinc +103.1%
Contains more Copper +297.9%
Contains more Manganese +2809.2%
Contains more Selenium +800%
Contains more Potassium +31.8%
Macadamia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +608.3%
Contains more Iron +570.9%
Contains more Magnesium +348.3%
Contains more Phosphorus +261.5%
Contains less Sodium -28.6%
Contains more Zinc +103.1%
Contains more Copper +297.9%
Contains more Manganese +2809.2%
Contains more Selenium +800%
Contains more Potassium +31.8%

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.
Macadamia
Macadamia
4
:
6
Avocado
Avocado
Contains more Vitamin B1 +1683.6%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +42.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +283.3%
Contains more Vitamin C +733.3%
Contains more Vitamin B5 +83.2%
Contains more Folate +636.4%
Equal in Vitamin B6 - 0.257
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B1 +1683.6%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +42.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +283.3%
Contains more Vitamin C +733.3%
Contains more Vitamin B5 +83.2%
Contains more Folate +636.4%
Equal in Vitamin B6 - 0.257

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Macadamia
Macadamia
3
:
2
Avocado
Avocado
Contains more Protein +295.5%
Contains more Fats +416.8%
Contains more Carbs +62%
Contains more Water +5284.6%
Contains more Other +38.6%
Macadamia
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +295.5%
Contains more Fats +416.8%
Contains more Carbs +62%
Contains more Water +5284.6%
Contains more Other +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Macadamia
Macadamia
1
:
2
Avocado
Avocado
Contains more Monounsaturated Fat +500.8%
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +20.9%
Macadamia
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains more Monounsaturated Fat +500.8%
Contains less Saturated Fat -82.4%
Contains more Polyunsaturated fat +20.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Macadamia
Macadamia
2
:
3
Avocado
Avocado
Contains more Starch +854.5%
Contains more Sucrose +7283.3%
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%
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
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Starch +854.5%
Contains more Sucrose +7283.3%
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Avocado Opinion
Net carbs 5.22g 1.83g Macadamia
Protein 7.91g 2g Macadamia
Fats 75.77g 14.66g Macadamia
Carbs 13.82g 8.53g Macadamia
Calories 718kcal 160kcal Macadamia
Starch 1.05g 0.11g Macadamia
Fructose 0.07g 0.12g Avocado
Sugar 4.57g 0.66g Avocado
Fiber 8.6g 6.7g Macadamia
Calcium 85mg 12mg Macadamia
Iron 3.69mg 0.55mg Macadamia
Magnesium 130mg 29mg Macadamia
Phosphorus 188mg 52mg Macadamia
Potassium 368mg 485mg Avocado
Sodium 5mg 7mg Macadamia
Zinc 1.3mg 0.64mg Macadamia
Copper 0.756mg 0.19mg Macadamia
Manganese 4.131mg 0.142mg Macadamia
Selenium 3.6µg 0.4µg Macadamia
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0.54mg 2.07mg Avocado
Vitamin C 1.2mg 10mg Avocado
Vitamin B1 1.195mg 0.067mg Macadamia
Vitamin B2 0.162mg 0.13mg Macadamia
Vitamin B3 2.473mg 1.738mg Macadamia
Vitamin B5 0.758mg 1.389mg Avocado
Vitamin B6 0.275mg 0.257mg Macadamia
Folate 11µg 81µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.067mg 0.025mg Macadamia
Threonine 0.37mg 0.073mg Macadamia
Isoleucine 0.314mg 0.084mg Macadamia
Leucine 0.602mg 0.143mg Macadamia
Lysine 0.018mg 0.132mg Avocado
Methionine 0.023mg 0.038mg Avocado
Phenylalanine 0.665mg 0.097mg Macadamia
Valine 0.363mg 0.107mg Macadamia
Histidine 0.195mg 0.049mg Macadamia
Saturated Fat 12.061g 2.126g Avocado
Monounsaturated Fat 58.877g 9.799g Macadamia
Polyunsaturated fat 1.502g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Avocado
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
35%
Avocado
Minerals Daily Need Coverage Score
122%
Macadamia
21%
Avocado

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.91g)
Which food is lower in Saturated Fat?
Avocado
Avocado is lower in Saturated Fat (difference - 9.935g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.2)
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.