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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 for 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" 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +51.9%
Contains more ManganeseManganese +237.8%
Contains more MagnesiumMagnesium +189.2%
Contains more CalciumCalcium +88.2%
Contains more PotassiumPotassium +79.1%
Contains more CopperCopper +130.6%
Contains more ZincZinc +212.3%
Contains more PhosphorusPhosphorus +285.6%
Contains less SodiumSodium -40%
Contains more SeleniumSelenium +53150%

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +71.4%
Contains more Vitamin B1Vitamin B1 +93.7%
Contains more Vitamin B2Vitamin B2 +362.9%
Contains more Vitamin B3Vitamin B3 +738.3%
Contains more Vitamin B5Vitamin B5 +312%
Contains more Vitamin B6Vitamin B6 +172.3%
Contains more Vitamin EVitamin E +946.3%
Contains more FolateFolate +100%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Macadamia Brazil nut DV% diff.
Selenium 3.6µg 1917µg 3479%
Polyunsaturated fat 1.502g 24.399g 153%
Manganese 4.131mg 1.223mg 126%
Copper 0.756mg 1.743mg 110%
Monounsaturated fat 58.877g 23.879g 87%
Phosphorus 188mg 725mg 77%
Magnesium 130mg 376mg 59%
Vitamin B1 1.195mg 0.617mg 48%
Vitamin E 0.54mg 5.65mg 34%
Zinc 1.3mg 4.06mg 25%
Saturated fat 12.061g 16.134g 19%
Iron 3.69mg 2.43mg 16%
Vitamin B3 2.473mg 0.295mg 14%
Fats 75.77g 67.1g 13%
Protein 7.91g 14.32g 13%
Vitamin B6 0.275mg 0.101mg 13%
Vitamin B5 0.758mg 0.184mg 11%
Vitamin B2 0.162mg 0.035mg 10%
Potassium 368mg 659mg 9%
Calcium 85mg 160mg 8%
Choline 28.8mg 5%
Fiber 8.6g 7.5g 4%
Folate 11µg 22µg 3%
Calories 718kcal 659kcal 3%
Carbs 13.82g 11.74g 1%
Vitamin C 1.2mg 0.7mg 1%
Net carbs 5.22g 4.24g N/A
Sugar 4.57g 2.33g N/A
Starch 1.05g 0.25g 0%
Sodium 5mg 3mg 0%
Tryptophan 0.067mg 0.135mg 0%
Threonine 0.37mg 0.365mg 0%
Isoleucine 0.314mg 0.518mg 0%
Leucine 0.602mg 1.19mg 0%
Lysine 0.018mg 0.49mg 0%
Methionine 0.023mg 1.124mg 0%
Phenylalanine 0.665mg 0.639mg 0%
Valine 0.363mg 0.76mg 0%
Histidine 0.195mg 0.409mg 0%
Fructose 0.07g 0g 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more FatsFats +12.9%
Contains more CarbsCarbs +17.7%
Contains more ProteinProtein +81%
Contains more WaterWater +151.5%
Contains more OtherOther +200%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -25.2%
Contains more Mono. FatMonounsaturated fat +146.6%
Contains more Poly. FatPolyunsaturated fat +1524.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
10% 90%
Starch: 0.25 g
Sucrose: 2.33 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +320%
Contains more SucroseSucrose +90.1%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.