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.
- The glycemic index of coconut is higher.
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 more SeleniumSelenium | +180.6% |
| Contains more MagnesiumMagnesium | +306.3% |
| Contains more CalciumCalcium | +507.1% |
| Contains more IronIron | +51.9% |
| Contains more CopperCopper | +73.8% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +66.4% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +175.4% |
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 CVitamin C | +175% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +136.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +1710.6% |
| Contains more Vitamin B2Vitamin B2 | +710% |
| Contains more Vitamin B3Vitamin B3 | +358% |
| Contains more Vitamin B5Vitamin B5 | +152.7% |
| Contains more Vitamin B6Vitamin B6 | +409.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 1.425g | 58.877g | 144% |
| Manganese | 1.5mg | 4.131mg | 114% |
| Vitamin B1 | 0.066mg | 1.195mg | 94% |
| Saturated fat | 29.698g | 12.061g | 80% |
| Fats | 33.49g | 75.77g | 65% |
| Copper | 0.435mg | 0.756mg | 36% |
| Magnesium | 32mg | 130mg | 23% |
| Calories | 354kcal | 718kcal | 18% |
| Vitamin B6 | 0.054mg | 0.275mg | 17% |
| Iron | 2.43mg | 3.69mg | 16% |
| Selenium | 10.1µg | 3.6µg | 12% |
| Vitamin B3 | 0.54mg | 2.473mg | 12% |
| Phosphorus | 113mg | 188mg | 11% |
| Vitamin B2 | 0.02mg | 0.162mg | 11% |
| Vitamin B5 | 0.3mg | 0.758mg | 9% |
| Protein | 3.33g | 7.91g | 9% |
| Polyunsaturated fat | 0.366g | 1.502g | 8% |
| Calcium | 14mg | 85mg | 7% |
| Folate | 26µg | 11µg | 4% |
| Choline | 12.1mg | 2% | |
| Vitamin C | 3.3mg | 1.2mg | 2% |
| Zinc | 1.1mg | 1.3mg | 2% |
| Fiber | 9g | 8.6g | 2% |
| Vitamin E | 0.24mg | 0.54mg | 2% |
| Sodium | 20mg | 5mg | 1% |
| Carbs | 15.23g | 13.82g | 0% |
| Net carbs | 6.23g | 5.22g | N/A |
| Potassium | 356mg | 368mg | 0% |
| Sugar | 6.23g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.067mg | 0% |
| Threonine | 0.121mg | 0.37mg | 0% |
| Isoleucine | 0.131mg | 0.314mg | 0% |
| Leucine | 0.247mg | 0.602mg | 0% |
| Lysine | 0.147mg | 0.018mg | 0% |
| Methionine | 0.062mg | 0.023mg | 0% |
| Phenylalanine | 0.169mg | 0.665mg | 0% |
| Valine | 0.202mg | 0.363mg | 0% |
| Histidine | 0.077mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +3355.1% |
| Contains more ProteinProtein | +137.5% |
| Contains more FatsFats | +126.2% |
| Contains more OtherOther | +18.8% |
~equal in
Carbs
~13.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Mono. FatMonounsaturated fat | +4031.7% |
| Contains more Poly. FatPolyunsaturated fat | +310.4% |
