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Macadamia vs Almond - In-Depth Nutrition Comparison

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Important differences between Macadamia and Almond

  • Macadamia has more Manganese, and Vitamin B1, however Almond is richer in Vitamin E , Vitamin B2, Phosphorus, Magnesium, Copper, Calcium, and Zinc.
  • Almond's daily need coverage for Vitamin E is 167% more.
  • Macadamia contains 6 times more Vitamin B1 than Almond. Macadamia contains 1.195mg of Vitamin B1, while Almond contains 0.205mg.
  • Almond contains less Saturated Fat.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Nuts, almonds.

Infographic

Macadamia vs Almond 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
:
8
Almond
Contains more Calcium +216.5%
Contains more Potassium +99.2%
Contains more Magnesium +107.7%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +155.9%
Contains less Sodium -80%
Equal in Iron - 3.71
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Contains more Calcium +216.5%
Contains more Potassium +99.2%
Contains more Magnesium +107.7%
Contains more Copper +36.4%
Contains more Zinc +140%
Contains more Phosphorus +155.9%
Contains less Sodium -80%
Equal in Iron - 3.71

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
:
6
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +482.9%
Contains more Vitamin B5 +60.9%
Contains more Vitamin B6 +100.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +4646.3%
Contains more Vitamin B2 +602.5%
Contains more Vitamin B3 +46.3%
Contains more Folate +300%

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
43
Macadamia
82
Almond
Mineral Summary Score
82
Macadamia
139
Almond

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
47%
Macadamia
127%
Almond
Carbohydrates
14%
Macadamia
22%
Almond
Fats
350%
Macadamia
230%
Almond

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 8.259g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 10)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Macadamia Almond Opinion
Calories 718 579 Macadamia
Protein 7.91 21.15 Almond
Fats 75.77 49.93 Macadamia
Vitamin C 1.2 0 Macadamia
Carbs 13.82 21.55 Almond
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 3.71 Almond
Calcium 85 269 Almond
Potassium 368 733 Almond
Magnesium 130 270 Almond
Sugar 4.57 4.35 Almond
Fiber 8.6 12.5 Almond
Copper 0.756 1.031 Almond
Zinc 1.3 3.12 Almond
Starch 1.05 0.72 Macadamia
Phosphorus 188 481 Almond
Sodium 5 1 Almond
Vitamin A 0 2 Almond
Vitamin E 0.54 25.63 Almond
Vitamin D 0 0
Vitamin B1 1.195 0.205 Macadamia
Vitamin B2 0.162 1.138 Almond
Vitamin B3 2.473 3.618 Almond
Vitamin B5 0.758 0.471 Macadamia
Vitamin B6 0.275 0.137 Macadamia
Vitamin B12 0 0
Vitamin K 0 Almond
Folate 11 44 Almond
Trans Fat 0.015 Macadamia
Saturated Fat 12.061 3.802 Almond
Monounsaturated Fat 58.877 31.551 Macadamia
Polyunsaturated fat 1.502 12.329 Almond
Tryptophan 0.067 0.211 Almond
Threonine 0.37 0.601 Almond
Isoleucine 0.314 0.751 Almond
Leucine 0.602 1.473 Almond
Lysine 0.018 0.568 Almond
Methionine 0.023 0.157 Almond
Phenylalanine 0.665 1.132 Almond
Valine 0.363 0.855 Almond
Histidine 0.195 0.539 Almond
Fructose 0.07 0.11 Almond

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.