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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +507.1%
Contains more Iron +51.9%
Contains more Magnesium +306.3%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
Contains more Zinc +18.2%
Contains more Copper +73.8%
Equal in Potassium - 356
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
Contains more Calcium +507.1%
Contains more Iron +51.9%
Contains more Magnesium +306.3%
Contains more Phosphorus +66.4%
Contains less Sodium -75%
Contains more Zinc +18.2%
Contains more Copper +73.8%
Equal in Potassium - 356

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
:
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%
Contains more Vitamin C +175%
Contains more Folate +136.4%
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 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin E +125%
Contains more Vitamin B1 +1710.6%
Contains more Vitamin B2 +710%
Contains more Vitamin B3 +358%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +409.3%
Contains more Vitamin C +175%
Contains more Folate +136.4%

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 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
Net carbs 5.22g 6.23g Coconut
Protein 7.91g 3.33g Macadamia
Fats 75.77g 33.49g Macadamia
Carbs 13.82g 15.23g Coconut
Calories 718kcal 354kcal Macadamia
Starch 1.05g g Macadamia
Fructose 0.07g g Macadamia
Sugar 4.57g 6.23g Macadamia
Fiber 8.6g 9g Coconut
Calcium 85mg 14mg Macadamia
Iron 3.69mg 2.43mg Macadamia
Magnesium 130mg 32mg Macadamia
Phosphorus 188mg 113mg Macadamia
Potassium 368mg 356mg Macadamia
Sodium 5mg 20mg Macadamia
Zinc 1.3mg 1.1mg Macadamia
Copper 0.756mg 0.435mg Macadamia
Vitamin A 0IU 0IU
Vitamin E 0.54mg 0.24mg Macadamia
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 3.3mg 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
Folate 11µg 26µg Coconut
Vitamin B12 0µg 0µg
Vitamin K µg 0.2µg Coconut
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 12.061g 29.698g Macadamia
Monounsaturated Fat 58.877g 1.425g Macadamia
Polyunsaturated fat 1.502g 0.366g Macadamia

Which food is preferable for your diet?

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

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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
8
Coconut
Mineral Summary Score
82
Macadamia
47
Coconut

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
20%
Coconut
Carbohydrates
14%
Macadamia
15%
Coconut
Fats
350%
Macadamia
155%
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

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. 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.