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Macadamia vs Brazil nut - In-Depth Nutrition Comparison

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How are Macadamia and Brazil nut different?

  • Macadamia is higher in Manganese, Vitamin B1 and Iron, however Brazil nut is richer in Selenium, Copper, Phosphorus, Magnesium, Vitamin E and Zinc.
  • Daily need coverage for Selenium from Brazil nut is 3479% higher.
  • Macadamia contains 3 times more Manganese than Brazil nut. While Macadamia contains 4.131mg of Manganese, Brazil nut contains only 1.223mg.
  • Macadamia has less Saturated Fat.

Nuts, macadamia nuts, raw and Nuts, brazilnuts, dried, unblanched are the varieties used in this article.

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Macadamia vs Brazil nut 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 more Iron +51.9%
Contains more Calcium +88.2%
Contains more Potassium +79.1%
Contains more Magnesium +189.2%
Contains more Copper +130.6%
Contains more Zinc +212.3%
Contains more Phosphorus +285.6%
Contains less Sodium -40%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +51.9%
Contains more Calcium +88.2%
Contains more Potassium +79.1%
Contains more Magnesium +189.2%
Contains more Copper +130.6%
Contains more Zinc +212.3%
Contains more Phosphorus +285.6%
Contains less Sodium -40%

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 C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%
Contains more Vitamin E +946.3%
Contains more Folate +100%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin C +71.4%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +362.9%
Contains more Vitamin B3 +738.3%
Contains more Vitamin B5 +312%
Contains more Vitamin B6 +172.3%
Contains more Vitamin E +946.3%
Contains more Folate +100%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
43
Macadamia
28
Brazil nut
Mineral Summary Score
82
Macadamia
184
Brazil nut

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 the food
Protein
47%
Macadamia
86%
Brazil nut
Carbohydrates
14%
Macadamia
12%
Brazil nut
Fats
350%
Macadamia
310%
Brazil nut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Macadamia Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Macadamia Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Macadamia
Macadamia is lower in Saturated Fat (difference - 4.073g)
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $0.4)
Which food contains less Sugars?
Brazil nut
Brazil nut contains less Sugars (difference - 2.24g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 2mg)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (10)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Macadamia Brazil nut Opinion
Calories 718 659 Macadamia
Protein 7.91 14.32 Brazil nut
Fats 75.77 67.1 Macadamia
Vitamin C 1.2 0.7 Macadamia
Carbs 13.82 11.74 Macadamia
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 2.43 Macadamia
Calcium 85 160 Brazil nut
Potassium 368 659 Brazil nut
Magnesium 130 376 Brazil nut
Sugars 4.57 2.33 Brazil nut
Fiber 8.6 7.5 Macadamia
Copper 0.756 1.743 Brazil nut
Zinc 1.3 4.06 Brazil nut
Starch 1.05 0.25 Macadamia
Phosphorus 188 725 Brazil nut
Sodium 5 3 Brazil nut
Vitamin A 0 0
Vitamin E 0.54 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.195 0.617 Macadamia
Vitamin B2 0.162 0.035 Macadamia
Vitamin B3 2.473 0.295 Macadamia
Vitamin B5 0.758 0.184 Macadamia
Vitamin B6 0.275 0.101 Macadamia
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 11 22 Brazil nut
Trans Fat
Saturated Fat 12.061 16.134 Macadamia
Monounsaturated Fat 58.877 23.879 Macadamia
Polyunsaturated fat 1.502 24.399 Brazil nut
Tryptophan 0.067 0.135 Brazil nut
Threonine 0.37 0.365 Macadamia
Isoleucine 0.314 0.518 Brazil nut
Leucine 0.602 1.19 Brazil nut
Lysine 0.018 0.49 Brazil nut
Methionine 0.023 1.124 Brazil nut
Phenylalanine 0.665 0.639 Macadamia
Valine 0.363 0.76 Brazil nut
Histidine 0.195 0.409 Brazil nut
Fructose 0.07 0 Macadamia

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.