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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

Coconut 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 +51.9%
Contains more Calcium +507.1%
Contains more Magnesium +306.3%
Contains more Copper +73.8%
Contains more Zinc +18.2%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
Equal in Potassium - 368
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Iron +51.9%
Contains more Calcium +507.1%
Contains more Magnesium +306.3%
Contains more Copper +73.8%
Contains more Zinc +18.2%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +175%
Contains more Folate +136.4%
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
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 C +175%
Contains more Folate +136.4%
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%

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

All nutrients comparison - raw data values

Nutrient Coconut Macadamia Opinion
Calories 354kcal 718kcal Macadamia
Protein 3.33g 7.91g Macadamia
Fats 33.49g 75.77g Macadamia
Vitamin C 3.3mg 1.2mg Coconut
Net carbs 6.23g 5.22g Coconut
Carbs 15.23g 13.82g Coconut
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.43mg 3.69mg Macadamia
Calcium 14mg 85mg Macadamia
Potassium 356mg 368mg Macadamia
Magnesium 32mg 130mg Macadamia
Sugar 6.23g 4.57g Macadamia
Fiber 9g 8.6g Coconut
Copper 0.435mg 0.756mg Macadamia
Zinc 1.1mg 1.3mg Macadamia
Starch g 1.05g Macadamia
Phosphorus 113mg 188mg Macadamia
Sodium 20mg 5mg Macadamia
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.54mg Macadamia
Vitamin D 0µg 0µg
Vitamin B1 0.066mg 1.195mg Macadamia
Vitamin B2 0.02mg 0.162mg Macadamia
Vitamin B3 0.54mg 2.473mg Macadamia
Vitamin B5 0.3mg 0.758mg Macadamia
Vitamin B6 0.054mg 0.275mg Macadamia
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Coconut
Folate 26µg 11µg Coconut
Trans Fat g g
Saturated Fat 29.698g 12.061g Macadamia
Monounsaturated Fat 1.425g 58.877g Macadamia
Polyunsaturated fat 0.366g 1.502g Macadamia
Tryptophan 0.039mg 0.067mg Macadamia
Threonine 0.121mg 0.37mg Macadamia
Isoleucine 0.131mg 0.314mg Macadamia
Leucine 0.247mg 0.602mg Macadamia
Lysine 0.147mg 0.018mg Coconut
Methionine 0.062mg 0.023mg Coconut
Phenylalanine 0.169mg 0.665mg Macadamia
Valine 0.202mg 0.363mg Macadamia
Histidine 0.077mg 0.195mg Macadamia
Fructose g 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut 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
8
Coconut
43
Macadamia
Mineral Summary Score
47
Coconut
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
20%
Coconut
47%
Macadamia
Carbohydrates
15%
Coconut
14%
Macadamia
Fats
155%
Coconut
350%
Macadamia

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 17.637g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.