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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 Potassium +79.1%
Contains more Magnesium +189.2%
Contains more Copper +130.6%
Contains more Zinc +212.3%
Contains more Phosphorus +285.6%
Contains less Sodium -40%
Contains more Iron +51.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Contains more Calcium +88.2%
Contains more Potassium +79.1%
Contains more Magnesium +189.2%
Contains more Copper +130.6%
Contains more Zinc +212.3%
Contains more Phosphorus +285.6%
Contains less Sodium -40%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
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 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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.