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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Calcium
+507.1%
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Iron
+51.9%
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Magnesium
+306.3%
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Phosphorus
+66.4%
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less
Sodium
-75%
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Zinc
+18.2%
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Copper
+73.8%
Equal in Potassium - 356
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Calcium
+507.1%
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Iron
+51.9%
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Magnesium
+306.3%
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Phosphorus
+66.4%
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less
Sodium
-75%
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Zinc
+18.2%
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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
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Vitamin E
+125%
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Vitamin B1
+1710.6%
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Vitamin B2
+710%
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Vitamin B3
+358%
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Vitamin B5
+152.7%
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Vitamin B6
+409.3%
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Vitamin C
+175%
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Folate
+136.4%
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Vitamin E
+125%
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Vitamin B1
+1710.6%
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Vitamin B2
+710%
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Vitamin B3
+358%
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Vitamin B5
+152.7%
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Vitamin B6
+409.3%
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Vitamin C
+175%
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 5.22g | 6.23g |
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| Protein | 7.91g | 3.33g |
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| Fats | 75.77g | 33.49g |
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| Carbs | 13.82g | 15.23g |
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| Calories | 718kcal | 354kcal |
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| Starch | 1.05g | g |
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| Fructose | 0.07g | g |
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| Sugar | 4.57g | 6.23g |
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| Fiber | 8.6g | 9g |
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| Calcium | 85mg | 14mg |
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| Iron | 3.69mg | 2.43mg |
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| Magnesium | 130mg | 32mg |
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| Phosphorus | 188mg | 113mg |
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| Potassium | 368mg | 356mg |
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| Sodium | 5mg | 20mg |
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| Zinc | 1.3mg | 1.1mg |
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| Copper | 0.756mg | 0.435mg |
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| Vitamin A | 0IU | 0IU | |
| Vitamin E | 0.54mg | 0.24mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 1.2mg | 3.3mg |
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| Vitamin B1 | 1.195mg | 0.066mg |
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| Vitamin B2 | 0.162mg | 0.02mg |
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| Vitamin B3 | 2.473mg | 0.54mg |
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| Vitamin B5 | 0.758mg | 0.3mg |
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| Vitamin B6 | 0.275mg | 0.054mg |
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| Folate | 11µg | 26µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 0.2µg |
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| Tryptophan | 0.067mg | 0.039mg |
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| Threonine | 0.37mg | 0.121mg |
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| Isoleucine | 0.314mg | 0.131mg |
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| Leucine | 0.602mg | 0.247mg |
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| Lysine | 0.018mg | 0.147mg |
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| Methionine | 0.023mg | 0.062mg |
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| Phenylalanine | 0.665mg | 0.169mg |
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| Valine | 0.363mg | 0.202mg |
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| Histidine | 0.195mg | 0.077mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 12.061g | 29.698g |
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| Monounsaturated Fat | 58.877g | 1.425g |
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| Polyunsaturated fat | 1.502g | 0.366g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
8
Mineral Summary Score
82
47
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%
20%
Carbohydrates
14%
15%
Fats
350%
155%
Comparison summary
Which food is lower in Sugar?
Macadamia is lower in Sugar (difference - 1.66g)
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Macadamia is lower in Saturated Fat (difference - 17.637g)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Macadamia is relatively richer in minerals
Which food is cheaper?
Coconut is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.