Walnut vs. Macadamia — In-Depth Nutrition Comparison
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What are the main differences between walnut and macadamia?
- Walnut is richer in copper, phosphorus, folate, vitamin B6, and zinc, yet macadamia is richer in vitamin B1, manganese, iron, and vitamin B3.
- Walnut's daily need coverage for copper is 92% higher.
- Walnut has 9 times more folate than macadamia. Walnut has 98µg of folate, while macadamia has 11µg.
- Walnut contains less saturated fat.
We used Nuts, walnuts, english and Nuts, macadamia nuts, raw types in this comparison.
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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 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% |
| Contains more IronIron | +26.8% |
| Contains more ManganeseManganese | +21% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B6Vitamin B6 | +95.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +790.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +250.4% |
| Contains more Vitamin B3Vitamin B3 | +119.8% |
| Contains more Vitamin B5Vitamin B5 | +33% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +92.5% |
| Contains more WaterWater | +199.3% |
| Contains more OtherOther | +56.1% |
| Contains more FatsFats | +16.2% |
~equal in
Carbs
~13.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.2% |
| Contains more Poly. FatPolyunsaturated fat | +3040.7% |
| Contains more Mono. FatMonounsaturated fat | +559.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +14.3% |
| Contains more FructoseFructose | +28.6% |
| Contains more StarchStarch | +1650% |
| Contains more SucroseSucrose | +82.3% |
~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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DV% diff. |
| Polyunsaturated fat | 47.174g | 1.502g | 304% |
| Monounsaturated fat | 8.933g | 58.877g | 125% |
| Copper | 1.586mg | 0.756mg | 92% |
| Vitamin B1 | 0.341mg | 1.195mg | 71% |
| Manganese | 3.414mg | 4.131mg | 31% |
| Saturated fat | 6.126g | 12.061g | 27% |
| Phosphorus | 346mg | 188mg | 23% |
| Folate | 98µg | 11µg | 22% |
| Vitamin B6 | 0.537mg | 0.275mg | 20% |
| Fats | 65.21g | 75.77g | 16% |
| Zinc | 3.09mg | 1.3mg | 16% |
| Protein | 15.23g | 7.91g | 15% |
| Iron | 2.91mg | 3.69mg | 10% |
| Fiber | 6.7g | 8.6g | 8% |
| Vitamin B3 | 1.125mg | 2.473mg | 8% |
| Choline | 39.2mg | 7% | |
| Magnesium | 158mg | 130mg | 7% |
| Vitamin B5 | 0.57mg | 0.758mg | 4% |
| Calories | 654kcal | 718kcal | 3% |
| Potassium | 441mg | 368mg | 2% |
| Selenium | 4.9µg | 3.6µg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin E | 0.7mg | 0.54mg | 1% |
| Vitamin B2 | 0.15mg | 0.162mg | 1% |
| Calcium | 98mg | 85mg | 1% |
| Vitamin C | 1.3mg | 1.2mg | 0% |
| Carbs | 13.71g | 13.82g | 0% |
| Net carbs | 7.01g | 5.22g | N/A |
| Sugar | 2.61g | 4.57g | N/A |
| Starch | 0.06g | 1.05g | 0% |
| Sodium | 2mg | 5mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.067mg | 0% |
| Threonine | 0.596mg | 0.37mg | 0% |
| Isoleucine | 0.625mg | 0.314mg | 0% |
| Leucine | 1.17mg | 0.602mg | 0% |
| Lysine | 0.424mg | 0.018mg | 0% |
| Methionine | 0.236mg | 0.023mg | 0% |
| Phenylalanine | 0.711mg | 0.665mg | 0% |
| Valine | 0.753mg | 0.363mg | 0% |
| Histidine | 0.391mg | 0.195mg | 0% |
| Fructose | 0.09g | 0.07g | 0% |
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
32%
40%
Minerals Daily Need Coverage Score
152%
122%
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.