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Macadamia vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Macadamia and Walnut?

  • Macadamia is richer in Vitamin B1, Manganese, Iron, and Vitamin B3, yet Walnut is richer in Copper, Phosphorus, Folate, Vitamin B6, and Zinc.
  • Walnut's daily need coverage for Copper is 92% higher.
  • Macadamia has 4 times more Vitamin B1 than Walnut. Macadamia has 1.195mg of Vitamin B1, while Walnut has 0.341mg.
  • Walnut contains less Saturated Fat.

We used Nuts, macadamia nuts, raw and Nuts, walnuts, english types in this comparison.

Infographic

Macadamia vs Walnut 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" 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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more IronIron +26.8%
Contains more ManganeseManganese +21%
Contains more MagnesiumMagnesium +21.5%
Contains more CalciumCalcium +15.3%
Contains more PotassiumPotassium +19.8%
Contains more CopperCopper +109.8%
Contains more ZincZinc +137.7%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +36.1%

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%
Walnut
6
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B1Vitamin B1 +250.4%
Contains more Vitamin B3Vitamin B3 +119.8%
Contains more Vitamin B5Vitamin B5 +33%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +29.6%
Contains more Vitamin B6Vitamin B6 +95.3%
Contains more FolateFolate +790.9%
~equal in Vitamin C ~1.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more FatsFats +16.2%
Contains more ProteinProtein +92.5%
Contains more WaterWater +199.3%
Contains more OtherOther +56.1%
~equal in Carbs ~13.71g

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated Fat +559.1%
Contains less Sat. FatSaturated Fat -49.2%
Contains more Poly. FatPolyunsaturated fat +3040.7%

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
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +1650%
Contains more SucroseSucrose +82.3%
Contains more GlucoseGlucose +14.3%
Contains more FructoseFructose +28.6%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Walnut
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 Walnut Opinion
Calories 718kcal 654kcal Macadamia
Protein 7.91g 15.23g Walnut
Fats 75.77g 65.21g Macadamia
Vitamin C 1.2mg 1.3mg Walnut
Net carbs 5.22g 7.01g Walnut
Carbs 13.82g 13.71g Macadamia
Magnesium 130mg 158mg Walnut
Calcium 85mg 98mg Walnut
Potassium 368mg 441mg Walnut
Iron 3.69mg 2.91mg Macadamia
Sugar 4.57g 2.61g Walnut
Fiber 8.6g 6.7g Macadamia
Copper 0.756mg 1.586mg Walnut
Zinc 1.3mg 3.09mg Walnut
Starch 1.05g 0.06g Macadamia
Phosphorus 188mg 346mg Walnut
Sodium 5mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.54mg 0.7mg Walnut
Manganese 4.131mg 3.414mg Macadamia
Selenium 3.6µg 4.9µg Walnut
Vitamin B1 1.195mg 0.341mg Macadamia
Vitamin B2 0.162mg 0.15mg Macadamia
Vitamin B3 2.473mg 1.125mg Macadamia
Vitamin B5 0.758mg 0.57mg Macadamia
Vitamin B6 0.275mg 0.537mg Walnut
Vitamin K 2.7µg Walnut
Folate 11µg 98µg Walnut
Choline 39.2mg Walnut
Saturated Fat 12.061g 6.126g Walnut
Monounsaturated Fat 58.877g 8.933g Macadamia
Polyunsaturated fat 1.502g 47.174g Walnut
Tryptophan 0.067mg 0.17mg Walnut
Threonine 0.37mg 0.596mg Walnut
Isoleucine 0.314mg 0.625mg Walnut
Leucine 0.602mg 1.17mg Walnut
Lysine 0.018mg 0.424mg Walnut
Methionine 0.023mg 0.236mg Walnut
Phenylalanine 0.665mg 0.711mg Walnut
Valine 0.363mg 0.753mg Walnut
Histidine 0.195mg 0.391mg Walnut
Fructose 0.07g 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
40%
Macadamia
32%
Walnut
Minerals Daily Need Coverage Score
122%
Macadamia
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 5.935g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is cheaper?
Macadamia
Macadamia is cheaper (difference - $2)
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

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.