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Macadamia vs. Coconut — In-Depth Nutrition Comparison

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A recap on differences between Macadamia and Coconut

  • Macadamia has more Manganese, Vitamin B1, Copper, Magnesium, Vitamin B6, Iron, Vitamin B3, and Vitamin B2, however, Coconut is higher in Selenium.
  • Macadamia covers your daily Manganese needs 114% more than Coconut.
  • Coconut contains 18 times less Vitamin B1 than Macadamia. Macadamia contains 1.195mg of Vitamin B1, while Coconut contains 0.066mg.
  • Macadamia has less Saturated Fat.

Food varieties used in this article are Nuts, macadamia nuts, raw and Nuts, coconut meat, raw.

Infographic

Macadamia vs Coconut 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.
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more MagnesiumMagnesium +306.3%
Contains more CalciumCalcium +507.1%
Contains more IronIron +51.9%
Contains more CopperCopper +73.8%
Contains more ZincZinc +18.2%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +175.4%
Contains more SeleniumSelenium +180.6%
~equal in Potassium ~356mg

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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +1710.6%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B3Vitamin B3 +358%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin B6Vitamin B6 +409.3%
Contains more Vitamin CVitamin C +175%
Contains more FolateFolate +136.4%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +137.5%
Contains more FatsFats +126.2%
Contains more OtherOther +18.8%
Contains more CarbsCarbs +10.2%
Contains more WaterWater +3355.1%

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
94% 5%
Saturated Fat: Sat. Fat 29.698 g
Monounsaturated Fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated Fat -59.4%
Contains more Mono. FatMonounsaturated Fat +4031.7%
Contains more Poly. FatPolyunsaturated fat +310.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Macadamia Coconut Opinion
Calories 718kcal 354kcal Macadamia
Protein 7.91g 3.33g Macadamia
Fats 75.77g 33.49g Macadamia
Vitamin C 1.2mg 3.3mg Coconut
Net carbs 5.22g 6.23g Coconut
Carbs 13.82g 15.23g Coconut
Magnesium 130mg 32mg Macadamia
Calcium 85mg 14mg Macadamia
Potassium 368mg 356mg Macadamia
Iron 3.69mg 2.43mg Macadamia
Sugar 4.57g 6.23g Macadamia
Fiber 8.6g 9g Coconut
Copper 0.756mg 0.435mg Macadamia
Zinc 1.3mg 1.1mg Macadamia
Starch 1.05g Macadamia
Phosphorus 188mg 113mg Macadamia
Sodium 5mg 20mg Macadamia
Vitamin E 0.54mg 0.24mg Macadamia
Manganese 4.131mg 1.5mg Macadamia
Selenium 3.6µg 10.1µg Coconut
Vitamin B1 1.195mg 0.066mg Macadamia
Vitamin B2 0.162mg 0.02mg Macadamia
Vitamin B3 2.473mg 0.54mg Macadamia
Vitamin B5 0.758mg 0.3mg Macadamia
Vitamin B6 0.275mg 0.054mg Macadamia
Vitamin K 0.2µg Coconut
Folate 11µg 26µg Coconut
Choline 12.1mg Coconut
Saturated Fat 12.061g 29.698g Macadamia
Monounsaturated Fat 58.877g 1.425g Macadamia
Polyunsaturated fat 1.502g 0.366g Macadamia
Tryptophan 0.067mg 0.039mg Macadamia
Threonine 0.37mg 0.121mg Macadamia
Isoleucine 0.314mg 0.131mg Macadamia
Leucine 0.602mg 0.247mg Macadamia
Lysine 0.018mg 0.147mg Coconut
Methionine 0.023mg 0.062mg Coconut
Phenylalanine 0.665mg 0.169mg Macadamia
Valine 0.363mg 0.202mg Macadamia
Histidine 0.195mg 0.077mg Macadamia
Fructose 0.07g Macadamia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Coconut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
40%
Macadamia
8%
Coconut
Minerals Daily Need Coverage Score
122%
Macadamia
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 17.637g)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Macadamia
Macadamia is relatively richer in minerals
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.4)
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.

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.