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Almond vs Macadamia - In-Depth Nutrition Comparison

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Important differences between Almond and Macadamia

  • Almond has more Vitamin E , Vitamin B2, Phosphorus, Magnesium, Copper, Calcium and Zinc, however Macadamia is richer in Manganese and Vitamin B1.
  • Almond's daily need coverage for Vitamin E is 167% more.
  • Almond contains 7 times more Vitamin B2 than Macadamia. Almond contains 1.138mg of Vitamin B2, while Macadamia contains 0.162mg.
  • Almond contains less Saturated Fat.

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

Infographic

Almond vs Macadamia 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
Contains more Calcium +216.5%
Contains more Potassium +99.2%
Contains more Magnesium +107.7%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +155.9%
Contains less Sodium -80%
Equal in Iron - 3.69
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Calcium +216.5%
Contains more Potassium +99.2%
Contains more Magnesium +107.7%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +155.9%
Contains less Sodium -80%
Equal in Iron - 3.69

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
Almond
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%

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
82
Almond
43
Macadamia
Mineral Summary Score
139
Almond
82
Macadamia

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
127%
Almond
47%
Macadamia
Carbohydrates
22%
Almond
14%
Macadamia
Fats
230%
Almond
350%
Macadamia

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.
Almond Macadamia
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Almond
Almond contains less Sugars (difference - 0.22g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 8.259g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Almond Macadamia Opinion
Calories 579 718 Macadamia
Protein 21.15 7.91 Almond
Fats 49.93 75.77 Macadamia
Vitamin C 0 1.2 Macadamia
Carbs 21.55 13.82 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 3.69 Almond
Calcium 269 85 Almond
Potassium 733 368 Almond
Magnesium 270 130 Almond
Sugars 4.35 4.57 Almond
Fiber 12.5 8.6 Almond
Copper 1.031 0.756 Almond
Zinc 3.12 1.3 Almond
Starch 0.72 1.05 Macadamia
Phosphorus 481 188 Almond
Sodium 1 5 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.54 Almond
Vitamin D 0 0
Vitamin B1 0.205 1.195 Macadamia
Vitamin B2 1.138 0.162 Almond
Vitamin B3 3.618 2.473 Almond
Vitamin B5 0.471 0.758 Macadamia
Vitamin B6 0.137 0.275 Macadamia
Vitamin B12 0 0
Vitamin K 0 Almond
Folate 44 11 Almond
Trans Fat 0.015 Macadamia
Saturated Fat 3.802 12.061 Almond
Monounsaturated Fat 31.551 58.877 Macadamia
Polyunsaturated fat 12.329 1.502 Almond
Tryptophan 0.211 0.067 Almond
Threonine 0.601 0.37 Almond
Isoleucine 0.751 0.314 Almond
Leucine 1.473 0.602 Almond
Lysine 0.568 0.018 Almond
Methionine 0.157 0.023 Almond
Phenylalanine 1.132 0.665 Almond
Valine 0.855 0.363 Almond
Histidine 0.539 0.195 Almond
Fructose 0.11 0.07 Almond

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.