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Peanut vs. Macadamia — In-Depth Nutrition Comparison

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How are peanuts and macadamia different?

  • Peanuts are 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 for manganese, 96% more than peanuts.
  • Peanuts contain 22 times more folate than macadamia. Peanuts contain 240µg of folate, while macadamia contains 11µg.
  • Peanuts are lower in saturated fat.

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

Infographic

Peanut vs Macadamia 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.
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
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%
Contains more MagnesiumMagnesium +29.2%
Contains more PotassiumPotassium +91.6%
Contains more IronIron +24.1%
Contains more CopperCopper +51.3%
Contains more ZincZinc +151.5%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +113.6%
~equal in Calcium ~85mg

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.
Peanut
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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%
Contains more Vitamin EVitamin E +1442.6%
Contains more Vitamin B3Vitamin B3 +387.9%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more FolateFolate +2081.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin B2Vitamin B2 +20%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Peanut Macadamia DV% diff.
Manganese 1.934mg 4.131mg 96%
Polyunsaturated fat 15.558g 1.502g 94%
Monounsaturated fat 24.426g 58.877g 86%
Vitamin B3 12.066mg 2.473mg 60%
Folate 240µg 11µg 57%
Vitamin E 8.33mg 0.54mg 52%
Vitamin B1 0.64mg 1.195mg 46%
Copper 1.144mg 0.756mg 43%
Fats 49.24g 75.77g 41%
Protein 25.8g 7.91g 36%
Phosphorus 376mg 188mg 27%
Saturated fat 6.279g 12.061g 26%
Vitamin B5 1.767mg 0.758mg 20%
Zinc 3.27mg 1.3mg 18%
Iron 4.58mg 3.69mg 11%
Choline 52.5mg 10%
Potassium 705mg 368mg 10%
Magnesium 168mg 130mg 9%
Calories 567kcal 718kcal 8%
Selenium 7.2µg 3.6µg 7%
Vitamin B6 0.348mg 0.275mg 6%
Vitamin B2 0.135mg 0.162mg 2%
Calcium 92mg 85mg 1%
Sodium 18mg 5mg 1%
Carbs 16.13g 13.82g 1%
Vitamin C 0mg 1.2mg 1%
Net carbs 7.63g 5.22g N/A
Sugar 4.72g 4.57g N/A
Fiber 8.5g 8.6g 0%
Starch 1.05g 0%
Tryptophan 0.25mg 0.067mg 0%
Threonine 0.883mg 0.37mg 0%
Isoleucine 0.907mg 0.314mg 0%
Leucine 1.672mg 0.602mg 0%
Lysine 0.926mg 0.018mg 0%
Methionine 0.317mg 0.023mg 0%
Phenylalanine 1.377mg 0.665mg 0%
Valine 1.082mg 0.363mg 0%
Histidine 0.652mg 0.195mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more ProteinProtein +226.2%
Contains more CarbsCarbs +16.7%
Contains more WaterWater +377.9%
Contains more OtherOther +104.4%
Contains more FatsFats +53.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Poly. FatPolyunsaturated fat +935.8%
Contains more Mono. FatMonounsaturated fat +141%

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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. 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.