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Acorns vs. Macadamia — In-Depth Nutrition Comparison

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How are Acorns and Macadamia different?

  • Acorns are higher in Vitamin B6, and Folate, however, Macadamia is richer in Manganese, Vitamin B1, Iron, Magnesium, Phosphorus, Copper, and Zinc.
  • Daily need coverage for Manganese from Macadamia is 121% higher.
  • Acorns contain 8 times more Folate than Macadamia. While Acorns contain 87µg of Folate, Macadamia contains only 11µg.
  • Acorns have less Saturated Fat.

Nuts, acorns, raw and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Acorns 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 Potassium +46.5%
Contains less Sodium -100%
Contains more Calcium +107.3%
Contains more Iron +367.1%
Contains more Magnesium +109.7%
Contains more Phosphorus +138%
Contains more Zinc +154.9%
Contains more Copper +21.7%
Contains more Manganese +209%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Potassium +46.5%
Contains less Sodium -100%
Contains more Calcium +107.3%
Contains more Iron +367.1%
Contains more Magnesium +109.7%
Contains more Phosphorus +138%
Contains more Zinc +154.9%
Contains more Copper +21.7%
Contains more Manganese +209%

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.
Acorns
3
:
Contains more Vitamin A +∞%
Contains more Vitamin B6 +92%
Contains more Folate +690.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +967%
Contains more Vitamin B2 +37.3%
Contains more Vitamin B3 +35.4%
Equal in Vitamin B5 - 0.758
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B6 +92%
Contains more Folate +690.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +967%
Contains more Vitamin B2 +37.3%
Contains more Vitamin B3 +35.4%
Equal in Vitamin B5 - 0.758

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +194.9%
Contains more Water +1951.5%
Contains more Other +17.5%
Contains more Protein +28.6%
Contains more Fats +217.6%
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 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 Carbs +194.9%
Contains more Water +1951.5%
Contains more Other +17.5%
Contains more Protein +28.6%
Contains more Fats +217.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -74.3%
Contains more Polyunsaturated fat +206%
Contains more Monounsaturated Fat +289.7%
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -74.3%
Contains more Polyunsaturated fat +206%
Contains more Monounsaturated Fat +289.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Acorns Macadamia
Rich in minerals ok
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Acorns Macadamia Opinion
Net carbs 40.75g 5.22g Acorns
Protein 6.15g 7.91g Macadamia
Fats 23.86g 75.77g Macadamia
Carbs 40.75g 13.82g Acorns
Calories 387kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Acorns
Fiber 8.6g Macadamia
Calcium 41mg 85mg Macadamia
Iron 0.79mg 3.69mg Macadamia
Magnesium 62mg 130mg Macadamia
Phosphorus 79mg 188mg Macadamia
Potassium 539mg 368mg Acorns
Sodium 0mg 5mg Acorns
Zinc 0.51mg 1.3mg Macadamia
Copper 0.621mg 0.756mg Macadamia
Manganese 1.337mg 4.131mg Macadamia
Selenium 3.6µg Macadamia
Vitamin A 39IU 0IU Acorns
Vitamin A RAE 2µg 0µg Acorns
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.112mg 1.195mg Macadamia
Vitamin B2 0.118mg 0.162mg Macadamia
Vitamin B3 1.827mg 2.473mg Macadamia
Vitamin B5 0.715mg 0.758mg Macadamia
Vitamin B6 0.528mg 0.275mg Acorns
Folate 87µg 11µg Acorns
Tryptophan 0.074mg 0.067mg Acorns
Threonine 0.236mg 0.37mg Macadamia
Isoleucine 0.285mg 0.314mg Macadamia
Leucine 0.489mg 0.602mg Macadamia
Lysine 0.384mg 0.018mg Acorns
Methionine 0.103mg 0.023mg Acorns
Phenylalanine 0.269mg 0.665mg Macadamia
Valine 0.345mg 0.363mg Macadamia
Histidine 0.17mg 0.195mg Macadamia
Saturated Fat 3.102g 12.061g Acorns
Monounsaturated Fat 15.109g 58.877g Macadamia
Polyunsaturated fat 4.596g 1.502g Acorns

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Macadamia
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
25%
Acorns
40%
Macadamia
Minerals Daily Need Coverage Score
56%
Acorns
122%
Macadamia

Comparison summary

Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is richer in vitamins?
Macadamia
Macadamia is relatively richer in vitamins
Which food is lower in Sugar?
Acorns
Acorns is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 8.959g)
Which food is lower in glycemic index?
Acorns
Acorns is lower in glycemic index (difference - 10)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.