Coconut vs. Macadamia — In-Depth Nutrition Comparison
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A recap on differences between Coconut and Macadamia
- Coconut has more Selenium, however, Macadamia is higher in Manganese, Vitamin B1, Copper, Magnesium, Vitamin B6, Iron, Vitamin B3, and Vitamin B2.
- Macadamia covers your daily Manganese needs 114% more than Coconut.
- Macadamia contains 3 times less Selenium than Coconut. Coconut contains 10.1µg of Selenium, while Macadamia contains 3.6µg.
- Macadamia has less Saturated Fat.
Food varieties used in this article are Nuts, coconut meat, raw and Nuts, macadamia nuts, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Selenium
+180.6%
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Calcium
+507.1%
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Iron
+51.9%
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Magnesium
+306.3%
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Phosphorus
+66.4%
Contains
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Sodium
-75%
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Zinc
+18.2%
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Copper
+73.8%
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Manganese
+175.4%
Equal in Potassium - 368
Contains
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Selenium
+180.6%
Contains
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Calcium
+507.1%
Contains
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Iron
+51.9%
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Magnesium
+306.3%
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Phosphorus
+66.4%
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Sodium
-75%
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Zinc
+18.2%
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Copper
+73.8%
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Manganese
+175.4%
Equal in Potassium - 368
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.
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Contains
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Vitamin C
+175%
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Folate
+136.4%
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Vitamin E
+125%
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Vitamin B1
+1710.6%
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Vitamin B2
+710%
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Vitamin B3
+358%
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Vitamin B5
+152.7%
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Vitamin B6
+409.3%
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Vitamin C
+175%
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Folate
+136.4%
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Vitamin E
+125%
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Vitamin B1
+1710.6%
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Vitamin B2
+710%
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Vitamin B3
+358%
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Vitamin B5
+152.7%
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Vitamin B6
+409.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+10.2%
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Water
+3355.1%
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Protein
+137.5%
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Fats
+126.2%
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Other
+18.8%
Equal in Carbs - 13.82
Contains
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Carbs
+10.2%
Contains
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Water
+3355.1%
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Protein
+137.5%
Contains
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Fats
+126.2%
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Other
+18.8%
Equal in Carbs - 13.82
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-59.4%
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Monounsaturated Fat
+4031.7%
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Polyunsaturated fat
+310.4%
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Saturated Fat
-59.4%
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Monounsaturated Fat
+4031.7%
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Polyunsaturated fat
+310.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 6.23g | 5.22g |
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| Protein | 3.33g | 7.91g |
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| Fats | 33.49g | 75.77g |
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| Carbs | 15.23g | 13.82g |
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| Calories | 354kcal | 718kcal |
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| Starch | 1.05g |
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| Fructose | 0.07g |
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| Sugar | 6.23g | 4.57g |
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| Fiber | 9g | 8.6g |
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| Calcium | 14mg | 85mg |
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| Iron | 2.43mg | 3.69mg |
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| Magnesium | 32mg | 130mg |
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| Phosphorus | 113mg | 188mg |
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| Potassium | 356mg | 368mg |
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| Sodium | 20mg | 5mg |
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| Zinc | 1.1mg | 1.3mg |
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| Copper | 0.435mg | 0.756mg |
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| Manganese | 1.5mg | 4.131mg |
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| Selenium | 10.1µg | 3.6µg |
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| Vitamin E | 0.24mg | 0.54mg |
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| Vitamin C | 3.3mg | 1.2mg |
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| Vitamin B1 | 0.066mg | 1.195mg |
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| Vitamin B2 | 0.02mg | 0.162mg |
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| Vitamin B3 | 0.54mg | 2.473mg |
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| Vitamin B5 | 0.3mg | 0.758mg |
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| Vitamin B6 | 0.054mg | 0.275mg |
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| Folate | 26µg | 11µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.039mg | 0.067mg |
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| Threonine | 0.121mg | 0.37mg |
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| Isoleucine | 0.131mg | 0.314mg |
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| Leucine | 0.247mg | 0.602mg |
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| Lysine | 0.147mg | 0.018mg |
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| Methionine | 0.062mg | 0.023mg |
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| Phenylalanine | 0.169mg | 0.665mg |
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| Valine | 0.202mg | 0.363mg |
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| Histidine | 0.077mg | 0.195mg |
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| Saturated Fat | 29.698g | 12.061g |
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| Monounsaturated Fat | 1.425g | 58.877g |
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| Polyunsaturated fat | 0.366g | 1.502g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
8%
43%
Minerals Daily Need Coverage Score
63%
122%
Comparison summary
Which food is lower in Sugar?
Macadamia is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Macadamia is lower in Saturated Fat (difference - 17.637g)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.