Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Macadamia

Almonds vs. Macadamia — In-Depth Nutrition Comparison

Compare

Important differences between almonds and macadamia

  • Almonds have more vitamin E, vitamin B2, phosphorus, magnesium, copper, calcium, and zinc; however, macadamia is richer in manganese and vitamin B1.
  • Almonds' daily need coverage for vitamin E is 167% more.
  • Almonds contain 7 times more vitamin B2 than macadamia. Almonds contain 1.138mg of vitamin B2, while macadamia contains 0.162mg.
  • Almonds contain less saturated fat.

The food varieties used in the comparison are Nuts, almonds and Nuts, macadamia nuts, raw.

Infographic

Almonds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
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 +107.7%
Contains more CalciumCalcium +216.5%
Contains more PotassiumPotassium +99.2%
Contains more CopperCopper +36.4%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +155.9%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +13.9%
Contains more ManganeseManganese +89.6%
~equal in Iron ~3.69mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
Contains more Vitamin EVitamin E +4646.3%
Contains more Vitamin B2Vitamin B2 +602.5%
Contains more Vitamin B3Vitamin B3 +46.3%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +482.9%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B6Vitamin B6 +100.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Macadamia DV% diff.
Vitamin E 25.63mg 0.54mg 167%
Manganese 2.179mg 4.131mg 85%
Vitamin B1 0.205mg 1.195mg 83%
Vitamin B2 1.138mg 0.162mg 75%
Polyunsaturated fat 12.329g 1.502g 72%
Monounsaturated fat 31.551g 58.877g 68%
Phosphorus 481mg 188mg 42%
Fats 49.93g 75.77g 40%
Saturated fat 3.802g 12.061g 38%
Magnesium 270mg 130mg 33%
Copper 1.031mg 0.756mg 31%
Protein 21.15g 7.91g 26%
Calcium 269mg 85mg 18%
Zinc 3.12mg 1.3mg 17%
Fiber 12.5g 8.6g 16%
Potassium 733mg 368mg 11%
Vitamin B6 0.137mg 0.275mg 11%
Choline 52.1mg 9%
Folate 44µg 11µg 8%
Calories 579kcal 718kcal 7%
Vitamin B3 3.618mg 2.473mg 7%
Vitamin B5 0.471mg 0.758mg 6%
Carbs 21.55g 13.82g 3%
Vitamin C 0mg 1.2mg 1%
Selenium 4.1µg 3.6µg 1%
Protein per 100 calories 3.7g 1.1g N/A
Calories per 10 g protein 274kcal 908kcal N/A
Weight per 100 calories 17g 14g N/A
Unsaturated / Saturated Fat ratio 12 5 N/A
Net carbs 9.05g 5.22g N/A
Iron 3.71mg 3.69mg 0%
Sugar 4.35g 4.57g N/A
Starch 0.72g 1.05g 0%
Sodium 1mg 5mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.067mg 0%
Threonine 0.601mg 0.37mg 0%
Isoleucine 0.751mg 0.314mg 0%
Leucine 1.473mg 0.602mg 0%
Lysine 0.568mg 0.018mg 0%
Methionine 0.157mg 0.023mg 0%
Phenylalanine 1.132mg 0.665mg 0%
Valine 0.855mg 0.363mg 0%
Histidine 0.539mg 0.195mg 0%
Fructose 0.11g 0.07g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +167.4%
Contains more CarbsCarbs +55.9%
Contains more WaterWater +224.3%
Contains more OtherOther +159.6%
Contains more FatsFats +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 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 -68.5%
Contains more Poly. FatPolyunsaturated fat +720.8%
Contains more Mono. FatMonounsaturated fat +86.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
19% 79%
Starch: 1.05 g
Sucrose: 4.43 g
Glucose: 0.07 g
Fructose: 0.07 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +142.9%
Contains more FructoseFructose +57.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +45.8%
Contains more SucroseSucrose +12.2%
~equal in Lactose ~0g

People also compare

Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut
Macadamia
Macadamia vs Hazelnut
Hazelnut
Macadamia
Macadamia vs Cashew
Cashew
Hazelnut
Hazelnut vs Cashew
Cashew

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.