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Coconut milk vs. Macadamia — In-Depth Nutrition Comparison

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How are coconut milk and macadamia different?

  • Macadamia is higher than coconut milk in manganese, vitamin B1, copper, iron, fiber, magnesium, vitamin B6, phosphorus, and vitamin B2.
  • Macadamia covers your daily need for manganese, 140% more than coconut milk.
  • Coconut milk contains 2 times more saturated fat than macadamia. Coconut milk contains 21.14g of saturated fat, while macadamia contains 12.061g.
  • Coconut milk has a higher glycemic index (97) than macadamia (10).

Nuts, coconut milk, raw (liquid expressed from grated meat and water) and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Coconut milk 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Contains more SeleniumSelenium +72.2%
Contains more MagnesiumMagnesium +251.4%
Contains more CalciumCalcium +431.3%
Contains more PotassiumPotassium +39.9%
Contains more IronIron +125%
Contains more CopperCopper +184.2%
Contains more ZincZinc +94%
Contains more PhosphorusPhosphorus +88%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +351%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.5%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +4496.2%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +225.4%
Contains more Vitamin B5Vitamin B5 +314.2%
Contains more Vitamin B6Vitamin B6 +733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 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 WaterWater +4872.1%
Contains more ProteinProtein +245.4%
Contains more FatsFats +217.8%
Contains more CarbsCarbs +149.5%
Contains more OtherOther +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +5706.4%
Contains more Poly. FatPolyunsaturated fat +475.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut milk Macadamia
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Coconut milk Macadamia DV% diff.
Monounsaturated fat 1.014g 58.877g 145%
Manganese 0.916mg 4.131mg 140%
Vitamin B1 0.026mg 1.195mg 97%
Fats 23.84g 75.77g 80%
Copper 0.266mg 0.756mg 54%
Saturated fat 21.14g 12.061g 41%
Iron 1.64mg 3.69mg 26%
Fiber 2.2g 8.6g 26%
Calories 230kcal 718kcal 24%
Magnesium 37mg 130mg 22%
Vitamin B6 0.033mg 0.275mg 19%
Phosphorus 100mg 188mg 13%
Vitamin B5 0.183mg 0.758mg 12%
Vitamin B2 0mg 0.162mg 12%
Protein 2.29g 7.91g 11%
Vitamin B3 0.76mg 2.473mg 11%
Polyunsaturated fat 0.261g 1.502g 8%
Calcium 16mg 85mg 7%
Zinc 0.67mg 1.3mg 6%
Selenium 6.2µg 3.6µg 5%
Potassium 263mg 368mg 3%
Carbs 5.54g 13.82g 3%
Vitamin E 0.15mg 0.54mg 3%
Choline 8.5mg 2%
Vitamin C 2.8mg 1.2mg 2%
Folate 16µg 11µg 1%
Net carbs 3.34g 5.22g N/A
Sugar 3.34g 4.57g N/A
Starch 1.05g 0%
Sodium 15mg 5mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.027mg 0.067mg 0%
Threonine 0.083mg 0.37mg 0%
Isoleucine 0.09mg 0.314mg 0%
Leucine 0.17mg 0.602mg 0%
Lysine 0.101mg 0.018mg 0%
Methionine 0.043mg 0.023mg 0%
Phenylalanine 0.116mg 0.665mg 0%
Valine 0.139mg 0.363mg 0%
Histidine 0.053mg 0.195mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut milk Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Coconut milk
40%
Macadamia
Minerals Daily Need Coverage Score
42%
Coconut milk
122%
Macadamia

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Macadamia
Macadamia is lower in Saturated fat (difference - 9.079g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 87)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $1)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Coconut milk
Coconut milk is lower in Sugar (difference - 1.23g)
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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.