Walnut vs. Macadamia — In-Depth Nutrition Comparison
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What are the main differences between Walnut and Macadamia?
- Walnut is richer in Copper, Phosphorus, Folate, Vitamin B6, and Zinc, yet Macadamia is richer in Vitamin B1, Manganese, Iron, and Vitamin B3.
- Walnut's daily need coverage for Copper is 92% higher.
- Walnut has 9 times more Folate than Macadamia. Walnut has 98µg of Folate, while Macadamia has 11µg.
- Walnut contains less Saturated Fat.
We used Nuts, walnuts, english and Nuts, macadamia nuts, raw types in this comparison.
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
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Calcium
+15.3%
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Magnesium
+21.5%
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Phosphorus
+84%
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Potassium
+19.8%
Contains
less
Sodium
-60%
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Zinc
+137.7%
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Copper
+109.8%
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Selenium
+36.1%
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Iron
+26.8%
Contains
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Manganese
+21%
Contains
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Calcium
+15.3%
Contains
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Magnesium
+21.5%
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Phosphorus
+84%
Contains
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Potassium
+19.8%
Contains
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Sodium
-60%
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Zinc
+137.7%
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Copper
+109.8%
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Selenium
+36.1%
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Iron
+26.8%
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Manganese
+21%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+29.6%
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Vitamin B6
+95.3%
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Folate
+790.9%
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Vitamin B1
+250.4%
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Vitamin B3
+119.8%
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Vitamin B5
+33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162
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Vitamin A
+∞%
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Vitamin E
+29.6%
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Vitamin B6
+95.3%
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Folate
+790.9%
Contains
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Vitamin B1
+250.4%
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Vitamin B3
+119.8%
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Vitamin B5
+33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+92.5%
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Water
+199.3%
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Other
+56.1%
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Fats
+16.2%
Equal in Carbs - 13.82
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Protein
+92.5%
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Water
+199.3%
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Other
+56.1%
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Fats
+16.2%
Equal in Carbs - 13.82
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-49.2%
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Polyunsaturated fat
+3040.7%
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Monounsaturated Fat
+559.1%
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Saturated Fat
-49.2%
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Polyunsaturated fat
+3040.7%
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Monounsaturated Fat
+559.1%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+14.3%
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Fructose
+28.6%
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Starch
+1650%
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Sucrose
+82.3%
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Glucose
+14.3%
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Fructose
+28.6%
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Starch
+1650%
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Sucrose
+82.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 5.22g |
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| Protein | 15.23g | 7.91g |
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| Fats | 65.21g | 75.77g |
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| Carbs | 13.71g | 13.82g |
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| Calories | 654kcal | 718kcal |
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| Starch | 0.06g | 1.05g |
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| Fructose | 0.09g | 0.07g |
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| Sugar | 2.61g | 4.57g |
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| Fiber | 6.7g | 8.6g |
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| Calcium | 98mg | 85mg |
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| Iron | 2.91mg | 3.69mg |
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| Magnesium | 158mg | 130mg |
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| Phosphorus | 346mg | 188mg |
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| Potassium | 441mg | 368mg |
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| Sodium | 2mg | 5mg |
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| Zinc | 3.09mg | 1.3mg |
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| Copper | 1.586mg | 0.756mg |
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| Manganese | 3.414mg | 4.131mg |
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| Selenium | 4.9µg | 3.6µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 0.54mg |
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| Vitamin C | 1.3mg | 1.2mg |
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| Vitamin B1 | 0.341mg | 1.195mg |
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| Vitamin B2 | 0.15mg | 0.162mg |
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| Vitamin B3 | 1.125mg | 2.473mg |
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| Vitamin B5 | 0.57mg | 0.758mg |
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| Vitamin B6 | 0.537mg | 0.275mg |
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| Folate | 98µg | 11µg |
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| Vitamin K | 2.7µg |
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| Tryptophan | 0.17mg | 0.067mg |
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| Threonine | 0.596mg | 0.37mg |
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| Isoleucine | 0.625mg | 0.314mg |
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| Leucine | 1.17mg | 0.602mg |
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| Lysine | 0.424mg | 0.018mg |
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| Methionine | 0.236mg | 0.023mg |
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| Phenylalanine | 0.711mg | 0.665mg |
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| Valine | 0.753mg | 0.363mg |
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| Histidine | 0.391mg | 0.195mg |
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| Saturated Fat | 6.126g | 12.061g |
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| Monounsaturated Fat | 8.933g | 58.877g |
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| Polyunsaturated fat | 47.174g | 1.502g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
43%
Minerals Daily Need Coverage Score
152%
122%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 5.935g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is cheaper?
Macadamia is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.