Coconut vs. Macadamia — In-Depth Nutrition Comparison
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A recap on the differences between coconut and macadamia
- Coconut has more selenium; however, macadamia is higher in manganese, vitamin B1, fats, copper, magnesium, vitamin B6, iron, and vitamin B3.
- Macadamia covers your daily manganese needs 114% more than coconut.
- Macadamia contains 3 times less selenium than coconut. Coconut contains 10.1µg of selenium, while macadamia contains 3.6µg.
- Macadamia has less saturated fat.
- The glycemic index of coconut is higher.
Food varieties used in this article are Nuts, coconut meat, raw and Nuts, macadamia nuts, raw.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more SeleniumSelenium | +180.6% |
| Contains more MagnesiumMagnesium | +306.3% |
| Contains more CalciumCalcium | +507.1% |
| Contains more IronIron | +51.9% |
| Contains more CopperCopper | +73.8% |
| Contains more ZincZinc | +18.2% |
| Contains more PhosphorusPhosphorus | +66.4% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +175.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +175% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +136.4% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +1710.6% |
| Contains more Vitamin B2Vitamin B2 | +710% |
| Contains more Vitamin B3Vitamin B3 | +358% |
| Contains more Vitamin B5Vitamin B5 | +152.7% |
| Contains more Vitamin B6Vitamin B6 | +409.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Monounsaturated fat | 1.425g | 58.877g | 144% |
| Manganese | 1.5mg | 4.131mg | 114% |
| Vitamin B1 | 0.066mg | 1.195mg | 94% |
| Saturated fat | 29.698g | 12.061g | 80% |
| Fats | 33.49g | 75.77g | 65% |
| Copper | 0.435mg | 0.756mg | 36% |
| Magnesium | 32mg | 130mg | 23% |
| Calories | 354kcal | 718kcal | 18% |
| Vitamin B6 | 0.054mg | 0.275mg | 17% |
| Iron | 2.43mg | 3.69mg | 16% |
| Selenium | 10.1µg | 3.6µg | 12% |
| Vitamin B3 | 0.54mg | 2.473mg | 12% |
| Phosphorus | 113mg | 188mg | 11% |
| Vitamin B2 | 0.02mg | 0.162mg | 11% |
| Protein | 3.33g | 7.91g | 9% |
| Vitamin B5 | 0.3mg | 0.758mg | 9% |
| Polyunsaturated fat | 0.366g | 1.502g | 8% |
| Calcium | 14mg | 85mg | 7% |
| Folate | 26µg | 11µg | 4% |
| Vitamin C | 3.3mg | 1.2mg | 2% |
| Fiber | 9g | 8.6g | 2% |
| Zinc | 1.1mg | 1.3mg | 2% |
| Vitamin E | 0.24mg | 0.54mg | 2% |
| Choline | 12.1mg | 2% | |
| Sodium | 20mg | 5mg | 1% |
| Protein per 100 calories | 0.94g | 1.1g | N/A |
| Calories per 10 g protein | 1063kcal | 908kcal | N/A |
| Weight per 100 calories | 28g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 0.06 | 5 | N/A |
| Net carbs | 6.23g | 5.22g | N/A |
| Carbs | 15.23g | 13.82g | 0% |
| Potassium | 356mg | 368mg | 0% |
| Sugar | 6.23g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Vitamin K | 0.2µg | 0% | |
| Tryptophan | 0.039mg | 0.067mg | 0% |
| Threonine | 0.121mg | 0.37mg | 0% |
| Isoleucine | 0.131mg | 0.314mg | 0% |
| Leucine | 0.247mg | 0.602mg | 0% |
| Lysine | 0.147mg | 0.018mg | 0% |
| Methionine | 0.062mg | 0.023mg | 0% |
| Phenylalanine | 0.169mg | 0.665mg | 0% |
| Valine | 0.202mg | 0.363mg | 0% |
| Histidine | 0.077mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +3355.1% |
| Contains more ProteinProtein | +137.5% |
| Contains more FatsFats | +126.2% |
~equal in
Carbs
~13.82g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.4% |
| Contains more Mono. FatMonounsaturated fat | +4031.7% |
| Contains more Poly. FatPolyunsaturated fat | +310.4% |
