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Macadamia vs. Avocado — In-Depth Nutrition Comparison

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How are macadamia and avocados different?

  • Macadamia is richer in manganese, vitamin B1, copper, iron, magnesium, and phosphorus, while avocados are higher in folate, vitamin B5, and vitamin E.
  • Macadamia covers your daily need for manganese, 173% more than avocados.
  • Macadamia contains 18 times more vitamin B1 than avocados. Macadamia contains 1.195mg of vitamin B1, while avocados contain 0.067mg.
  • Avocados are lower in saturated fat.
  • Avocados have a higher glycemic index (40) than macadamia (10).

Nuts, macadamia nuts, raw and Avocados, raw, all commercial varieties types were used in this article.

Infographic

Macadamia vs Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more MagnesiumMagnesium +348.3%
Contains more CalciumCalcium +608.3%
Contains more IronIron +570.9%
Contains more CopperCopper +297.9%
Contains more ZincZinc +103.1%
Contains more PhosphorusPhosphorus +261.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +2809.2%
Contains more SeleniumSelenium +800%
Contains more PotassiumPotassium +31.8%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Contains more Vitamin B1Vitamin B1 +1683.6%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +42.3%
Contains more Vitamin CVitamin C +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B5Vitamin B5 +83.2%
Contains more FolateFolate +636.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.257mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Avocado DV% diff.
Manganese 4.131mg 0.142mg 173%
Monounsaturated fat 58.877g 9.799g 123%
Fats 75.77g 14.66g 94%
Vitamin B1 1.195mg 0.067mg 94%
Copper 0.756mg 0.19mg 63%
Saturated fat 12.061g 2.126g 45%
Iron 3.69mg 0.55mg 39%
Calories 718kcal 160kcal 28%
Magnesium 130mg 29mg 24%
Phosphorus 188mg 52mg 19%
Vitamin K 21µg 18%
Folate 11µg 81µg 18%
Vitamin B5 0.758mg 1.389mg 13%
Protein 7.91g 2g 12%
Vitamin C 1.2mg 10mg 10%
Vitamin E 0.54mg 2.07mg 10%
Fiber 8.6g 6.7g 8%
Calcium 85mg 12mg 7%
Zinc 1.3mg 0.64mg 6%
Selenium 3.6µg 0.4µg 6%
Vitamin B3 2.473mg 1.738mg 5%
Potassium 368mg 485mg 3%
Choline 14.2mg 3%
Carbs 13.82g 8.53g 2%
Vitamin B2 0.162mg 0.13mg 2%
Polyunsaturated fat 1.502g 1.816g 2%
Vitamin A 0µg 7µg 1%
Vitamin B6 0.275mg 0.257mg 1%
Protein per 100 calories 1.1g 1.3g N/A
Calories per 10 g protein 908kcal 800kcal N/A
Weight per 100 calories 14g 63g N/A
Unsaturated / Saturated Fat ratio 5 5.5 N/A
Net carbs 5.22g 1.83g N/A
Sugar 4.57g 0.66g N/A
Starch 1.05g 0.11g 0%
Sodium 5mg 7mg 0%
Tryptophan 0.067mg 0.025mg 0%
Threonine 0.37mg 0.073mg 0%
Isoleucine 0.314mg 0.084mg 0%
Leucine 0.602mg 0.143mg 0%
Lysine 0.018mg 0.132mg 0%
Methionine 0.023mg 0.038mg 0%
Phenylalanine 0.665mg 0.097mg 0%
Valine 0.363mg 0.107mg 0%
Histidine 0.195mg 0.049mg 0%
Fructose 0.07g 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +295.5%
Contains more FatsFats +416.8%
Contains more CarbsCarbs +62%
Contains more WaterWater +5284.6%
Contains more OtherOther +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Mono. FatMonounsaturated fat +500.8%
Contains less Sat. FatSaturated fat -82.4%
Contains more Poly. FatPolyunsaturated fat +20.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more StarchStarch +854.5%
Contains more SucroseSucrose +7283.3%
Contains more GlucoseGlucose +428.6%
Contains more FructoseFructose +71.4%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.