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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.

Infographic

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%

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 Brazil nut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Brazil nut Opinion
Calories 718kcal 659kcal Macadamia
Protein 7.91g 14.32g Brazil nut
Fats 75.77g 67.1g Macadamia
Vitamin C 1.2mg 0.7mg Macadamia
Net carbs 5.22g 4.24g Macadamia
Carbs 13.82g 11.74g Macadamia
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.69mg 2.43mg Macadamia
Calcium 85mg 160mg Brazil nut
Potassium 368mg 659mg Brazil nut
Magnesium 130mg 376mg Brazil nut
Sugar 4.57g 2.33g Brazil nut
Fiber 8.6g 7.5g Macadamia
Copper 0.756mg 1.743mg Brazil nut
Zinc 1.3mg 4.06mg Brazil nut
Starch 1.05g 0.25g Macadamia
Phosphorus 188mg 725mg Brazil nut
Sodium 5mg 3mg Brazil nut
Vitamin A 0IU 0IU
Vitamin E 0.54mg 5.65mg Brazil nut
Vitamin D 0µg 0µg
Vitamin B1 1.195mg 0.617mg Macadamia
Vitamin B2 0.162mg 0.035mg Macadamia
Vitamin B3 2.473mg 0.295mg Macadamia
Vitamin B5 0.758mg 0.184mg Macadamia
Vitamin B6 0.275mg 0.101mg Macadamia
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Folate 11µg 22µg Brazil nut
Trans Fat g g
Saturated Fat 12.061g 16.134g Macadamia
Monounsaturated Fat 58.877g 23.879g Macadamia
Polyunsaturated fat 1.502g 24.399g Brazil nut
Tryptophan 0.067mg 0.135mg Brazil nut
Threonine 0.37mg 0.365mg Macadamia
Isoleucine 0.314mg 0.518mg Brazil nut
Leucine 0.602mg 1.19mg Brazil nut
Lysine 0.018mg 0.49mg Brazil nut
Methionine 0.023mg 1.124mg Brazil nut
Phenylalanine 0.665mg 0.639mg Macadamia
Valine 0.363mg 0.76mg Brazil nut
Histidine 0.195mg 0.409mg Brazil nut
Fructose 0.07g 0g Macadamia

Which food is preferable for your diet?

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

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 is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (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 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. 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.