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Macadamia vs Coconut - 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.
Macadamia Coconut
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
Macadamia Coconut
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
32
Macadamia
5
Coconut
Mineral Summary Score
52
Macadamia
28
Coconut

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 - 356
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 - 356

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 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%
Contains more Vitamin C +175%

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
47%
Macadamia
20%
Coconut
Carbohydrates
14%
Macadamia
15%
Coconut
Fats
350%
Macadamia
155%
Coconut

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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 Macadamia Coconut Opinion
Calories 718 354 Macadamia
Protein 7.91 3.33 Macadamia
Fats 75.77 33.49 Macadamia
Vitamin C 1.2 3.3 Coconut
Carbs 13.82 15.23 Coconut
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 2.43 Macadamia
Calcium 85 14 Macadamia
Potassium 368 356 Macadamia
Magnesium 130 32 Macadamia
Sugars 4.57 6.23 Coconut
Fiber 8.6 9 Coconut
Copper 0.756 0.435 Macadamia
Zinc 1.3 1.1 Macadamia
Starch 1.05 Macadamia
Phosphorus 188 113 Macadamia
Sodium 5 20 Macadamia
Vitamin A 0 0
Vitamin E 0.54 0.24 Macadamia
Vitamin D 0 0
Vitamin B1 1.195 0.066 Macadamia
Vitamin B2 0.162 0.02 Macadamia
Vitamin B3 2.473 0.54 Macadamia
Vitamin B5 0.758 0.3 Macadamia
Vitamin B6 0.275 0.054 Macadamia
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 12.061 29.698 Macadamia
Monounsaturated Fat 58.877 1.425 Macadamia
Polyunsaturated fat 1.502 0.366 Macadamia
Tryptophan 0.067 0.039 Macadamia
Threonine 0.37 0.121 Macadamia
Isoleucine 0.314 0.131 Macadamia
Leucine 0.602 0.247 Macadamia
Lysine 0.018 0.147 Coconut
Methionine 0.023 0.062 Coconut
Phenylalanine 0.665 0.169 Macadamia
Valine 0.363 0.202 Macadamia
Histidine 0.195 0.077 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.