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Avocado vs. Macadamia — In-Depth Nutrition Comparison

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How are Avocado and Macadamia different?

  • Avocado is richer in Folate, Vitamin B5, and Vitamin E , while Macadamia is higher in Manganese, Vitamin B1, Copper, Iron, Magnesium, and Phosphorus.
  • Macadamia covers your daily need of Manganese 173% more than Avocado.
  • Avocado contains 7 times more Folate than Macadamia. Avocado contains 81µg of Folate, while Macadamia contains 11µg.
  • Avocado is lower in Saturated Fat.

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

Infographic

Avocado 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 +31.8%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Potassium +31.8%
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%

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.
:
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%
Contains more Vitamin B1 +1683.6%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +42.3%
Equal in Vitamin B6 - 0.275
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%
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%
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%
Contains more Vitamin B1 +1683.6%
Contains more Vitamin B2 +24.6%
Contains more Vitamin B3 +42.3%
Equal in Vitamin B6 - 0.275

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +5284.6%
Contains more Other +38.6%
Contains more Protein +295.5%
Contains more Fats +416.8%
Contains more Carbs +62%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 Water +5284.6%
Contains more Other +38.6%
Contains more Protein +295.5%
Contains more Fats +416.8%
Contains more Carbs +62%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%
Contains more Starch +854.5%
Contains more Sucrose +7283.3%
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
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
Contains more Glucose +428.6%
Contains more Fructose +71.4%
Contains more Galactose +∞%
Contains more Starch +854.5%
Contains more Sucrose +7283.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Macadamia
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 Avocado Macadamia Opinion
Net carbs 1.83g 5.22g Macadamia
Protein 2g 7.91g Macadamia
Fats 14.66g 75.77g Macadamia
Carbs 8.53g 13.82g Macadamia
Calories 160kcal 718kcal Macadamia
Starch 0.11g 1.05g Macadamia
Fructose 0.12g 0.07g Avocado
Sugar 0.66g 4.57g Avocado
Fiber 6.7g 8.6g Macadamia
Calcium 12mg 85mg Macadamia
Iron 0.55mg 3.69mg Macadamia
Magnesium 29mg 130mg Macadamia
Phosphorus 52mg 188mg Macadamia
Potassium 485mg 368mg Avocado
Sodium 7mg 5mg Macadamia
Zinc 0.64mg 1.3mg Macadamia
Copper 0.19mg 0.756mg Macadamia
Manganese 0.142mg 4.131mg Macadamia
Selenium 0.4µg 3.6µg Macadamia
Vitamin A 146IU 0IU Avocado
Vitamin A RAE 7µg 0µg Avocado
Vitamin E 2.07mg 0.54mg Avocado
Vitamin C 10mg 1.2mg Avocado
Vitamin B1 0.067mg 1.195mg Macadamia
Vitamin B2 0.13mg 0.162mg Macadamia
Vitamin B3 1.738mg 2.473mg Macadamia
Vitamin B5 1.389mg 0.758mg Avocado
Vitamin B6 0.257mg 0.275mg Macadamia
Folate 81µg 11µg Avocado
Vitamin K 21µg Avocado
Tryptophan 0.025mg 0.067mg Macadamia
Threonine 0.073mg 0.37mg Macadamia
Isoleucine 0.084mg 0.314mg Macadamia
Leucine 0.143mg 0.602mg Macadamia
Lysine 0.132mg 0.018mg Avocado
Methionine 0.038mg 0.023mg Avocado
Phenylalanine 0.097mg 0.665mg Macadamia
Valine 0.107mg 0.363mg Macadamia
Histidine 0.049mg 0.195mg Macadamia
Saturated Fat 2.126g 12.061g Avocado
Monounsaturated Fat 9.799g 58.877g Macadamia
Polyunsaturated fat 1.816g 1.502g 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
Avocado 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
35%
Avocado
43%
Macadamia
Minerals Daily Need Coverage Score
21%
Avocado
122%
Macadamia

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.