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Macadamia vs. Chestnut — In-Depth Nutrition Comparison

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Important differences between Macadamia and Chestnut

  • Macadamia has more Manganese, Vitamin B1, Copper, Iron, Magnesium, Phosphorus, and Vitamin B3, however, Chestnut is richer in Vitamin C, and Potassium.
  • Macadamia's daily need coverage for Manganese is 142% more.
  • Macadamia contains 46 times more Saturated Fat than Chestnut. Macadamia contains 12.061g of Saturated Fat, while Chestnut contains 0.26g.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Nuts, chestnuts, european, boiled and steamed.

Infographic

Macadamia vs Chestnut infographic
Infographic link

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.
Contains more Calcium +84.8%
Contains more Iron +113.3%
Contains more Magnesium +140.7%
Contains more Phosphorus +89.9%
Contains less Sodium -81.5%
Contains more Zinc +420%
Contains more Copper +60.2%
Contains more Manganese +383.7%
Contains more Potassium +94.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Calcium +84.8%
Contains more Iron +113.3%
Contains more Magnesium +140.7%
Contains more Phosphorus +89.9%
Contains less Sodium -81.5%
Contains more Zinc +420%
Contains more Copper +60.2%
Contains more Manganese +383.7%
Contains more Potassium +94.3%

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.
:
Contains more Vitamin B1 +707.4%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +2125%
Contains more Folate +245.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin B1 +707.4%
Contains more Vitamin B2 +55.8%
Contains more Vitamin B3 +238.3%
Contains more Vitamin B5 +139.9%
Contains more Vitamin B6 +18%
Contains more Vitamin A +∞%
Contains more Vitamin C +2125%
Contains more Folate +245.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +295.5%
Contains more Fats +5390.6%
Contains more Other +60.6%
Contains more Carbs +100.9%
Contains more Water +4911%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +295.5%
Contains more Fats +5390.6%
Contains more Other +60.6%
Contains more Carbs +100.9%
Contains more Water +4911%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12269.1%
Contains more Polyunsaturated fat +175.6%
Contains less Saturated Fat -97.8%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Monounsaturated Fat +12269.1%
Contains more Polyunsaturated fat +175.6%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Chestnut
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Chestnut Opinion
Net carbs 5.22g 27.76g Chestnut
Protein 7.91g 2g Macadamia
Fats 75.77g 1.38g Macadamia
Carbs 13.82g 27.76g Chestnut
Calories 718kcal 131kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Chestnut
Fiber 8.6g Macadamia
Calcium 85mg 46mg Macadamia
Iron 3.69mg 1.73mg Macadamia
Magnesium 130mg 54mg Macadamia
Phosphorus 188mg 99mg Macadamia
Potassium 368mg 715mg Chestnut
Sodium 5mg 27mg Macadamia
Zinc 1.3mg 0.25mg Macadamia
Copper 0.756mg 0.472mg Macadamia
Manganese 4.131mg 0.854mg Macadamia
Selenium 3.6µg Macadamia
Vitamin A 0IU 17IU Chestnut
Vitamin A RAE 0µg 1µg Chestnut
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 26.7mg Chestnut
Vitamin B1 1.195mg 0.148mg Macadamia
Vitamin B2 0.162mg 0.104mg Macadamia
Vitamin B3 2.473mg 0.731mg Macadamia
Vitamin B5 0.758mg 0.316mg Macadamia
Vitamin B6 0.275mg 0.233mg Macadamia
Folate 11µg 38µg Chestnut
Tryptophan 0.067mg 0.022mg Macadamia
Threonine 0.37mg 0.071mg Macadamia
Isoleucine 0.314mg 0.079mg Macadamia
Leucine 0.602mg 0.118mg Macadamia
Lysine 0.018mg 0.118mg Chestnut
Methionine 0.023mg 0.047mg Chestnut
Phenylalanine 0.665mg 0.084mg Macadamia
Valine 0.363mg 0.112mg Macadamia
Histidine 0.195mg 0.055mg Macadamia
Saturated Fat 12.061g 0.26g Chestnut
Monounsaturated Fat 58.877g 0.476g Macadamia
Polyunsaturated fat 1.502g 0.545g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Chestnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Macadamia
22%
Chestnut
Minerals Daily Need Coverage Score
122%
Macadamia
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 22mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 4.57g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 11.801g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
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

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.