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Macadamia vs. Beechnuts — In-Depth Nutrition Comparison

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How are macadamia and beechnuts different?

  • Macadamia is richer in manganese, vitamin B1, magnesium, and phosphorus, while beechnuts are higher in vitamin B6, folate, potassium, vitamin B2, and vitamin C.
  • Macadamia covers your daily need for manganese, 121% more than beechnuts.
  • Beechnuts are lower in saturated fat.

Nuts, macadamia nuts, raw and Nuts, beechnuts, dried types were used in this article.

Infographic

Macadamia vs Beechnuts 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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +8400%
Contains more IronIron +50%
Contains more CopperCopper +12.8%
Contains more ZincZinc +261.1%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +208.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +176.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4% 0% 11% 0% 299% 37% 46% 45% 63% 0% 0% 8.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +293.1%
Contains more Vitamin B3Vitamin B3 +182%
Contains more Vitamin CVitamin C +1191.7%
Contains more Vitamin B2Vitamin B2 +129%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin B6Vitamin B6 +148.7%
Contains more FolateFolate +927.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Macadamia Beechnuts DV% diff.
Polyunsaturated fat 1.502g 20.089g 124%
Manganese 4.131mg 1.341mg 121%
Monounsaturated fat 58.877g 21.892g 92%
Vitamin B1 1.195mg 0.304mg 74%
Fats 75.77g 50g 40%
Fiber 8.6g 34%
Magnesium 130mg 0mg 31%
Vitamin B6 0.275mg 0.684mg 31%
Saturated fat 12.061g 5.719g 29%
Phosphorus 188mg 0mg 27%
Folate 11µg 113µg 26%
Potassium 368mg 1017mg 19%
Vitamin B2 0.162mg 0.371mg 16%
Vitamin C 1.2mg 15.5mg 16%
Iron 3.69mg 2.46mg 15%
Copper 0.756mg 0.67mg 10%
Vitamin B3 2.473mg 0.877mg 10%
Zinc 1.3mg 0.36mg 9%
Calcium 85mg 1mg 8%
Calories 718kcal 576kcal 7%
Selenium 3.6µg 7%
Carbs 13.82g 33.5g 7%
Vitamin E 0.54mg 4%
Protein 7.91g 6.2g 3%
Vitamin B5 0.758mg 0.925mg 3%
Sodium 5mg 38mg 1%
Net carbs 5.22g 33.5g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Tryptophan 0.067mg 0.069mg 0%
Threonine 0.37mg 0.221mg 0%
Isoleucine 0.314mg 0.245mg 0%
Leucine 0.602mg 0.367mg 0%
Lysine 0.018mg 0.367mg 0%
Methionine 0.023mg 0.146mg 0%
Phenylalanine 0.665mg 0.262mg 0%
Valine 0.363mg 0.346mg 0%
Histidine 0.195mg 0.172mg 0%
Fructose 0.07g 0%

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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +27.6%
Contains more FatsFats +51.5%
Contains more CarbsCarbs +142.4%
Contains more WaterWater +385.3%
Contains more OtherOther +224.6%

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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains more Mono. FatMonounsaturated fat +168.9%
Contains less Sat. FatSaturated fat -52.6%
Contains more Poly. FatPolyunsaturated fat +1237.5%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.