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
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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.
| 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.
| 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 EVitamin E | +29.6% |
| Contains more Vitamin B6Vitamin B6 | +95.3% |
| Contains more FolateFolate | +790.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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.
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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 |
| Calories | 718kcal | 654kcal |
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| Protein | 7.91g | 15.23g |
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| Fats | 75.77g | 65.21g |
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| Vitamin C | 1.2mg | 1.3mg |
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| Net carbs | 5.22g | 7.01g |
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| Carbs | 13.82g | 13.71g |
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| Magnesium | 130mg | 158mg |
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| Calcium | 85mg | 98mg |
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| Potassium | 368mg | 441mg |
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| Iron | 3.69mg | 2.91mg |
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| Sugar | 4.57g | 2.61g |
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| Fiber | 8.6g | 6.7g |
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| Copper | 0.756mg | 1.586mg |
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| Zinc | 1.3mg | 3.09mg |
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| Starch | 1.05g | 0.06g |
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| Phosphorus | 188mg | 346mg |
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| Sodium | 5mg | 2mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.54mg | 0.7mg |
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| Manganese | 4.131mg | 3.414mg |
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| Selenium | 3.6µg | 4.9µg |
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| Vitamin B1 | 1.195mg | 0.341mg |
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| Vitamin B2 | 0.162mg | 0.15mg |
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| Vitamin B3 | 2.473mg | 1.125mg |
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| Vitamin B5 | 0.758mg | 0.57mg |
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| Vitamin B6 | 0.275mg | 0.537mg |
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| Vitamin K | 2.7µg |
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| Folate | 11µg | 98µg |
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| Choline | 39.2mg |
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| Saturated Fat | 12.061g | 6.126g |
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| Monounsaturated Fat | 58.877g | 8.933g |
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| Polyunsaturated fat | 1.502g | 47.174g |
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| Tryptophan | 0.067mg | 0.17mg |
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| Threonine | 0.37mg | 0.596mg |
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| Isoleucine | 0.314mg | 0.625mg |
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| Leucine | 0.602mg | 1.17mg |
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| Lysine | 0.018mg | 0.424mg |
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| Methionine | 0.023mg | 0.236mg |
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| Phenylalanine | 0.665mg | 0.711mg |
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| Valine | 0.363mg | 0.753mg |
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| Histidine | 0.195mg | 0.391mg |
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| Fructose | 0.07g | 0.09g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
122%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.96g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut is lower in Saturated Fat (difference - 5.935g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is cheaper?
Macadamia is cheaper (difference - $2)
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.