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Brazil nut vs Macadamia - In-Depth Nutrition Comparison

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How are Brazil nut and Macadamia different?

  • Brazil nut is higher in Selenium, Copper, Phosphorus, Magnesium, Vitamin E , and Zinc, however Macadamia is richer in Manganese, Vitamin B1, and Iron.
  • Daily need coverage for Selenium from Brazil nut is 3479% higher.
  • Brazil nut contains 10 times more Vitamin E than Macadamia. While Brazil nut contains 5.65mg of Vitamin E , Macadamia contains only 0.54mg.
  • Macadamia has less Saturated Fat.

Nuts, brazilnuts, dried, unblanched and Nuts, macadamia nuts, raw are the varieties used in this article.

Infographic

Brazil nut 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 Calcium +88.2%
Contains more Magnesium +189.2%
Contains more Phosphorus +285.6%
Contains more Potassium +79.1%
Contains less Sodium -40%
Contains more Zinc +212.3%
Contains more Copper +130.6%
Contains more Iron +51.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Contains more Calcium +88.2%
Contains more Magnesium +189.2%
Contains more Phosphorus +285.6%
Contains more Potassium +79.1%
Contains less Sodium -40%
Contains more Zinc +212.3%
Contains more Copper +130.6%
Contains more Iron +51.9%

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 E +946.3%
Contains more Folate +100%
Contains more Vitamin C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin E +946.3%
Contains more Folate +100%
Contains more Vitamin C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%

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

All nutrients comparison - raw data values

Nutrient Brazil nut Macadamia Opinion
Net carbs 4.24g 5.22g Macadamia
Protein 14.32g 7.91g Brazil nut
Fats 67.1g 75.77g Macadamia
Carbs 11.74g 13.82g Macadamia
Calories 659kcal 718kcal Macadamia
Starch 0.25g 1.05g Macadamia
Fructose 0g 0.07g Macadamia
Sugar 2.33g 4.57g Brazil nut
Fiber 7.5g 8.6g Macadamia
Calcium 160mg 85mg Brazil nut
Iron 2.43mg 3.69mg Macadamia
Magnesium 376mg 130mg Brazil nut
Phosphorus 725mg 188mg Brazil nut
Potassium 659mg 368mg Brazil nut
Sodium 3mg 5mg Brazil nut
Zinc 4.06mg 1.3mg Brazil nut
Copper 1.743mg 0.756mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 5.65mg 0.54mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 1.2mg Macadamia
Vitamin B1 0.617mg 1.195mg Macadamia
Vitamin B2 0.035mg 0.162mg Macadamia
Vitamin B3 0.295mg 2.473mg Macadamia
Vitamin B5 0.184mg 0.758mg Macadamia
Vitamin B6 0.101mg 0.275mg Macadamia
Folate 22µg 11µg Brazil nut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
Tryptophan 0.135mg 0.067mg Brazil nut
Threonine 0.365mg 0.37mg Macadamia
Isoleucine 0.518mg 0.314mg Brazil nut
Leucine 1.19mg 0.602mg Brazil nut
Lysine 0.49mg 0.018mg Brazil nut
Methionine 1.124mg 0.023mg Brazil nut
Phenylalanine 0.639mg 0.665mg Macadamia
Valine 0.76mg 0.363mg Brazil nut
Histidine 0.409mg 0.195mg Brazil nut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 12.061g Macadamia
Monounsaturated Fat 23.879g 58.877g Macadamia
Polyunsaturated fat 24.399g 1.502g Brazil nut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
28
Brazil nut
43
Macadamia
Mineral Summary Score
184
Brazil nut
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
86%
Brazil nut
47%
Macadamia
Carbohydrates
12%
Brazil nut
14%
Macadamia
Fats
310%
Brazil nut
350%
Macadamia

Comparison summary

Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 4.073g)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $0.4)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.