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Avocado vs. Macadamia — In-Depth Nutrition Comparison

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How are avocados and macadamia different?

  • Avocados are richer in folate, vitamin B5, and vitamin E, while macadamia is higher in manganese, vitamin B1, copper, iron, magnesium, and phosphorus.
  • Macadamia covers your daily need for manganese, 173% more than avocados.
  • Avocados contain 7 times more folate than macadamia. Avocados contain 81µg of folate, while macadamia contains 11µg.
  • Avocados are lower in saturated fat.
  • Avocados have a higher glycemic index (40) than macadamia (10).

Avocados, raw, all commercial varieties and Nuts, macadamia nuts, raw types were used in this article.

Infographic

Avocado 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 PotassiumPotassium +31.8%
Contains more MagnesiumMagnesium +348.3%
Contains more CalciumCalcium +608.3%
Contains more IronIron +570.9%
Contains more CopperCopper +297.9%
Contains more ZincZinc +103.1%
Contains more PhosphorusPhosphorus +261.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +2809.2%
Contains more SeleniumSelenium +800%

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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
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 CVitamin C +733.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +283.3%
Contains more Vitamin B5Vitamin B5 +83.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +636.4%
Contains more Vitamin B1Vitamin B1 +1683.6%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +42.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.275mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Macadamia DV% diff.
Manganese 0.142mg 4.131mg 173%
Monounsaturated fat 9.799g 58.877g 123%
Fats 14.66g 75.77g 94%
Vitamin B1 0.067mg 1.195mg 94%
Copper 0.19mg 0.756mg 63%
Saturated fat 2.126g 12.061g 45%
Iron 0.55mg 3.69mg 39%
Calories 160kcal 718kcal 28%
Magnesium 29mg 130mg 24%
Phosphorus 52mg 188mg 19%
Vitamin K 21µg 18%
Folate 81µg 11µg 18%
Vitamin B5 1.389mg 0.758mg 13%
Protein 2g 7.91g 12%
Vitamin C 10mg 1.2mg 10%
Vitamin E 2.07mg 0.54mg 10%
Fiber 6.7g 8.6g 8%
Calcium 12mg 85mg 7%
Zinc 0.64mg 1.3mg 6%
Selenium 0.4µg 3.6µg 6%
Vitamin B3 1.738mg 2.473mg 5%
Potassium 485mg 368mg 3%
Choline 14.2mg 3%
Carbs 8.53g 13.82g 2%
Vitamin B2 0.13mg 0.162mg 2%
Polyunsaturated fat 1.816g 1.502g 2%
Vitamin A 7µg 0µg 1%
Vitamin B6 0.257mg 0.275mg 1%
Protein per 100 calories 1.3g 1.1g N/A
Calories per 10 g protein 800kcal 908kcal N/A
Weight per 100 calories 63g 14g N/A
Unsaturated / Saturated Fat ratio 5.5 5 N/A
Net carbs 1.83g 5.22g N/A
Sugar 0.66g 4.57g N/A
Starch 0.11g 1.05g 0%
Sodium 7mg 5mg 0%
Tryptophan 0.025mg 0.067mg 0%
Threonine 0.073mg 0.37mg 0%
Isoleucine 0.084mg 0.314mg 0%
Leucine 0.143mg 0.602mg 0%
Lysine 0.132mg 0.018mg 0%
Methionine 0.038mg 0.023mg 0%
Phenylalanine 0.097mg 0.665mg 0%
Valine 0.107mg 0.363mg 0%
Histidine 0.049mg 0.195mg 0%
Fructose 0.12g 0.07g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 WaterWater +5284.6%
Contains more OtherOther +38.6%
Contains more ProteinProtein +295.5%
Contains more FatsFats +416.8%
Contains more CarbsCarbs +62%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -82.4%
Contains more Poly. FatPolyunsaturated fat +20.9%
Contains more Mono. FatMonounsaturated fat +500.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +428.6%
Contains more FructoseFructose +71.4%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +854.5%
Contains more SucroseSucrose +7283.3%
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.