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Peanut vs Macadamia - In-Depth Nutrition Comparison

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How are Peanut and Macadamia different?

  • Peanut is richer in Vitamin B3, Folate, Vitamin E , Copper, Phosphorus, Vitamin B5, and Zinc, while Macadamia is higher in Manganese, and Vitamin B1.
  • Macadamia covers your daily need of Manganese 96% more than Peanut.
  • Peanut contains 22 times more Folate than Macadamia. Peanut contains 240µg of Folate, while Macadamia contains 11µg.
  • Peanut is lower in Saturated Fat.

Peanuts, all types, raw and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Peanut vs Macadamia 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +24.1%
Contains more Magnesium +29.2%
Contains more Phosphorus +100%
Contains more Potassium +91.6%
Contains more Zinc +151.5%
Contains more Copper +51.3%
Contains less Sodium -72.2%
Equal in Calcium - 85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 26% 139% 93% 81% 33% 1% 36% 252%
Contains more Iron +24.1%
Contains more Magnesium +29.2%
Contains more Phosphorus +100%
Contains more Potassium +91.6%
Contains more Zinc +151.5%
Contains more Copper +51.3%
Contains less Sodium -72.2%
Equal in Calcium - 85

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
Peanut
6
:
Contains more Vitamin E +1442.6%
Contains more Vitamin B3 +387.9%
Contains more Vitamin B5 +133.1%
Contains more Vitamin B6 +26.5%
Contains more Folate +2081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +20%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin E +1442.6%
Contains more Vitamin B3 +387.9%
Contains more Vitamin B5 +133.1%
Contains more Vitamin B6 +26.5%
Contains more Folate +2081.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +86.7%
Contains more Vitamin B2 +20%

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.
Peanut Macadamia
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut Macadamia Opinion
Net carbs 7.63g 5.22g Peanut
Protein 25.8g 7.91g Peanut
Fats 49.24g 75.77g Macadamia
Carbs 16.13g 13.82g Peanut
Calories 567kcal 718kcal Macadamia
Starch g 1.05g Macadamia
Fructose g 0.07g Macadamia
Sugar 4.72g 4.57g Macadamia
Fiber 8.5g 8.6g Macadamia
Calcium 92mg 85mg Peanut
Iron 4.58mg 3.69mg Peanut
Magnesium 168mg 130mg Peanut
Phosphorus 376mg 188mg Peanut
Potassium 705mg 368mg Peanut
Sodium 18mg 5mg Macadamia
Zinc 3.27mg 1.3mg Peanut
Copper 1.144mg 0.756mg Peanut
Vitamin A 0IU 0IU
Vitamin E 8.33mg 0.54mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 0.64mg 1.195mg Macadamia
Vitamin B2 0.135mg 0.162mg Macadamia
Vitamin B3 12.066mg 2.473mg Peanut
Vitamin B5 1.767mg 0.758mg Peanut
Vitamin B6 0.348mg 0.275mg Peanut
Folate 240µg 11µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Peanut
Tryptophan 0.25mg 0.067mg Peanut
Threonine 0.883mg 0.37mg Peanut
Isoleucine 0.907mg 0.314mg Peanut
Leucine 1.672mg 0.602mg Peanut
Lysine 0.926mg 0.018mg Peanut
Methionine 0.317mg 0.023mg Peanut
Phenylalanine 1.377mg 0.665mg Peanut
Valine 1.082mg 0.363mg Peanut
Histidine 0.652mg 0.195mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Macadamia
Saturated Fat 6.279g 12.061g Peanut
Monounsaturated Fat 24.426g 58.877g Macadamia
Polyunsaturated fat 15.558g 1.502g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
79
Peanut
43
Macadamia
Mineral Summary Score
127
Peanut
82
Macadamia

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
155%
Peanut
47%
Macadamia
Carbohydrates
16%
Peanut
14%
Macadamia
Fats
227%
Peanut
350%
Macadamia

Comparison summary

Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 5.782g)
Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Sugar?
Macadamia
Macadamia is lower in Sugar (difference - 0.15g)
Which food contains less Sodium?
Macadamia
Macadamia contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Macadamia
Macadamia is lower in glycemic index (difference - 3)
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

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.