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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

Walnut 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 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%
Contains more Iron +26.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
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%
Contains more Iron +26.8%

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
Walnut
6
:
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Folate +790.9%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +29.6%
Contains more Vitamin B6 +95.3%
Contains more Folate +790.9%
Contains more Vitamin B1 +250.4%
Contains more Vitamin B3 +119.8%
Contains more Vitamin B5 +33%
Equal in Vitamin C - 1.2
Equal in Vitamin B2 - 0.162

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.
Walnut Macadamia
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

All nutrients comparison - raw data values

Nutrient Walnut Macadamia Opinion
Calories 654kcal 718kcal Macadamia
Protein 15.23g 7.91g Walnut
Fats 65.21g 75.77g Macadamia
Vitamin C 1.3mg 1.2mg Walnut
Net carbs 7.01g 5.22g Walnut
Carbs 13.71g 13.82g Macadamia
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 2.91mg 3.69mg Macadamia
Calcium 98mg 85mg Walnut
Potassium 441mg 368mg Walnut
Magnesium 158mg 130mg Walnut
Sugar 2.61g 4.57g Walnut
Fiber 6.7g 8.6g Macadamia
Copper 1.586mg 0.756mg Walnut
Zinc 3.09mg 1.3mg Walnut
Starch 0.06g 1.05g Macadamia
Phosphorus 346mg 188mg Walnut
Sodium 2mg 5mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 0.54mg Walnut
Vitamin D 0µg 0µg
Vitamin B1 0.341mg 1.195mg Macadamia
Vitamin B2 0.15mg 0.162mg Macadamia
Vitamin B3 1.125mg 2.473mg Macadamia
Vitamin B5 0.57mg 0.758mg Macadamia
Vitamin B6 0.537mg 0.275mg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Walnut
Folate 98µg 11µg Walnut
Trans Fat g g
Saturated Fat 6.126g 12.061g Walnut
Monounsaturated Fat 8.933g 58.877g Macadamia
Polyunsaturated fat 47.174g 1.502g Walnut
Tryptophan 0.17mg 0.067mg Walnut
Threonine 0.596mg 0.37mg Walnut
Isoleucine 0.625mg 0.314mg Walnut
Leucine 1.17mg 0.602mg Walnut
Lysine 0.424mg 0.018mg Walnut
Methionine 0.236mg 0.023mg Walnut
Phenylalanine 0.711mg 0.665mg Walnut
Valine 0.753mg 0.363mg Walnut
Histidine 0.391mg 0.195mg Walnut
Fructose 0.09g 0.07g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Macadamia
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33
Walnut
43
Macadamia
Mineral Summary Score
131
Walnut
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
91%
Walnut
47%
Macadamia
Carbohydrates
14%
Walnut
14%
Macadamia
Fats
301%
Walnut
350%
Macadamia

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.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.