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Cashew vs Macadamia - In-Depth Nutrition Comparison

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How are Cashew and Macadamia different?

  • Cashew is richer in Copper, Phosphorus, Zinc, Magnesium, Iron, and Selenium, while Macadamia is higher in Manganese, Vitamin B1, and Fiber.
  • Cashew covers your daily need of Copper 160% more than Macadamia.
  • Cashew contains 6 times more Selenium than Macadamia. Cashew contains 19.9µg of Selenium, while Macadamia contains 3.6µg.
  • Cashew is lower in Saturated Fat.

Nuts, cashew nuts, raw and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Cashew 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
Contains more Iron +81%
Contains more Potassium +79.3%
Contains more Magnesium +124.6%
Contains more Copper +190.3%
Contains more Zinc +344.6%
Contains more Phosphorus +215.4%
Contains more Calcium +129.7%
Contains less Sodium -58.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Iron +81%
Contains more Potassium +79.3%
Contains more Magnesium +124.6%
Contains more Copper +190.3%
Contains more Zinc +344.6%
Contains more Phosphorus +215.4%
Contains more Calcium +129.7%
Contains less Sodium -58.3%

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
Cashew
5
:
Contains more Vitamin E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
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 E +66.7%
Contains more Vitamin B5 +14%
Contains more Vitamin B6 +51.6%
Contains more Folate +127.3%
Contains more Vitamin C +140%
Contains more Vitamin B1 +182.5%
Contains more Vitamin B2 +179.3%
Contains more Vitamin B3 +132.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Macadamia
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Macadamia Opinion
Calories 553kcal 718kcal Macadamia
Protein 18.22g 7.91g Cashew
Fats 43.85g 75.77g Macadamia
Vitamin C 0.5mg 1.2mg Macadamia
Net carbs 26.89g 5.22g Cashew
Carbs 30.19g 13.82g Cashew
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 6.68mg 3.69mg Cashew
Calcium 37mg 85mg Macadamia
Potassium 660mg 368mg Cashew
Magnesium 292mg 130mg Cashew
Sugar 5.91g 4.57g Macadamia
Fiber 3.3g 8.6g Macadamia
Copper 2.195mg 0.756mg Cashew
Zinc 5.78mg 1.3mg Cashew
Starch 23.49g 1.05g Cashew
Phosphorus 593mg 188mg Cashew
Sodium 12mg 5mg Macadamia
Vitamin A 0IU 0IU
Vitamin E 0.9mg 0.54mg Cashew
Vitamin D 0µg 0µg
Vitamin B1 0.423mg 1.195mg Macadamia
Vitamin B2 0.058mg 0.162mg Macadamia
Vitamin B3 1.062mg 2.473mg Macadamia
Vitamin B5 0.864mg 0.758mg Cashew
Vitamin B6 0.417mg 0.275mg Cashew
Vitamin B12 0µg 0µg
Vitamin K 34.1µg µg Cashew
Folate 25µg 11µg Cashew
Trans Fat g g
Saturated Fat 7.783g 12.061g Cashew
Monounsaturated Fat 23.797g 58.877g Macadamia
Polyunsaturated fat 7.845g 1.502g Cashew
Tryptophan 0.287mg 0.067mg Cashew
Threonine 0.688mg 0.37mg Cashew
Isoleucine 0.789mg 0.314mg Cashew
Leucine 1.472mg 0.602mg Cashew
Lysine 0.928mg 0.018mg Cashew
Methionine 0.362mg 0.023mg Cashew
Phenylalanine 0.951mg 0.665mg Cashew
Valine 1.094mg 0.363mg Cashew
Histidine 0.456mg 0.195mg Cashew
Fructose 0.05g 0.07g Macadamia

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
43
Macadamia
Mineral Summary Score
209
Cashew
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 food.
Protein
109%
Cashew
47%
Macadamia
Carbohydrates
30%
Cashew
14%
Macadamia
Fats
202%
Cashew
350%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 1.34g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 15)
Which food is lower in Saturated Fat?
Cashew
Cashew is lower in Saturated Fat (difference - 4.278g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.5)
Which food is richer in minerals?
Cashew
Cashew 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 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

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 to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.