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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.

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Macadamia vs Walnut 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
:
7
Walnut
Contains more Iron +26.8%
Contains more Calcium +15.3%
Contains more Potassium +19.8%
Contains more Magnesium +21.5%
Contains more Copper +109.8%
Contains more Zinc +137.7%
Contains more Phosphorus +84%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +26.8%
Contains more Calcium +15.3%
Contains more Potassium +19.8%
Contains more Magnesium +21.5%
Contains more Copper +109.8%
Contains more Zinc +137.7%
Contains more Phosphorus +84%
Contains less Sodium -60%

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
:
6
Walnut
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Folate +790.9%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.15
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 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Folate +790.9%
Equal in Vitamin C - 1.3
Equal in Vitamin B2 - 0.15

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
33
Walnut
Mineral Summary Score
82
Macadamia
131
Walnut

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
91%
Walnut
Carbohydrates
14%
Macadamia
14%
Walnut
Fats
350%
Macadamia
301%
Walnut

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 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

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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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.

All nutrients comparison - raw data values

Nutrient Macadamia Walnut Opinion
Calories 718 654 Macadamia
Protein 7.91 15.23 Walnut
Fats 75.77 65.21 Macadamia
Vitamin C 1.2 1.3 Walnut
Carbs 13.82 13.71 Macadamia
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 2.91 Macadamia
Calcium 85 98 Walnut
Potassium 368 441 Walnut
Magnesium 130 158 Walnut
Sugar 4.57 2.61 Walnut
Fiber 8.6 6.7 Macadamia
Copper 0.756 1.586 Walnut
Zinc 1.3 3.09 Walnut
Starch 1.05 0.06 Macadamia
Phosphorus 188 346 Walnut
Sodium 5 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 0.54 0.7 Walnut
Vitamin D 0 0
Vitamin B1 1.195 0.341 Macadamia
Vitamin B2 0.162 0.15 Macadamia
Vitamin B3 2.473 1.125 Macadamia
Vitamin B5 0.758 0.57 Macadamia
Vitamin B6 0.275 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folate 11 98 Walnut
Trans Fat
Saturated Fat 12.061 6.126 Walnut
Monounsaturated Fat 58.877 8.933 Macadamia
Polyunsaturated fat 1.502 47.174 Walnut
Tryptophan 0.067 0.17 Walnut
Threonine 0.37 0.596 Walnut
Isoleucine 0.314 0.625 Walnut
Leucine 0.602 1.17 Walnut
Lysine 0.018 0.424 Walnut
Methionine 0.023 0.236 Walnut
Phenylalanine 0.665 0.711 Walnut
Valine 0.363 0.753 Walnut
Histidine 0.195 0.391 Walnut
Fructose 0.07 0.09 Walnut

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. 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.