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.
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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
