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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.502g | 47.174g | 304% |
| Monounsaturated fat | 58.877g | 8.933g | 125% |
| Copper | 0.756mg | 1.586mg | 92% |
| Vitamin B1 | 1.195mg | 0.341mg | 71% |
| Manganese | 4.131mg | 3.414mg | 31% |
| Saturated fat | 12.061g | 6.126g | 27% |
| Phosphorus | 188mg | 346mg | 23% |
| Folate | 11µg | 98µg | 22% |
| Vitamin B6 | 0.275mg | 0.537mg | 20% |
| Fats | 75.77g | 65.21g | 16% |
| Zinc | 1.3mg | 3.09mg | 16% |
| Protein | 7.91g | 15.23g | 15% |
| Iron | 3.69mg | 2.91mg | 10% |
| Fiber | 8.6g | 6.7g | 8% |
| Vitamin B3 | 2.473mg | 1.125mg | 8% |
| Choline | 39.2mg | 7% | |
| Magnesium | 130mg | 158mg | 7% |
| Vitamin B5 | 0.758mg | 0.57mg | 4% |
| Calories | 718kcal | 654kcal | 3% |
| Potassium | 368mg | 441mg | 2% |
| Selenium | 3.6µg | 4.9µg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin E | 0.54mg | 0.7mg | 1% |
| Vitamin B2 | 0.162mg | 0.15mg | 1% |
| Calcium | 85mg | 98mg | 1% |
| Vitamin C | 1.2mg | 1.3mg | 0% |
| Carbs | 13.82g | 13.71g | 0% |
| Net carbs | 5.22g | 7.01g | N/A |
| Sugar | 4.57g | 2.61g | N/A |
| Starch | 1.05g | 0.06g | 0% |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.067mg | 0.17mg | 0% |
| Threonine | 0.37mg | 0.596mg | 0% |
| Isoleucine | 0.314mg | 0.625mg | 0% |
| Leucine | 0.602mg | 1.17mg | 0% |
| Lysine | 0.018mg | 0.424mg | 0% |
| Methionine | 0.023mg | 0.236mg | 0% |
| Phenylalanine | 0.665mg | 0.711mg | 0% |
| Valine | 0.363mg | 0.753mg | 0% |
| Histidine | 0.195mg | 0.391mg | 0% |
| Fructose | 0.07g | 0.09g | 0% |
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
