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  6. Macadamia vs. Almonds

Macadamia vs. Almonds — In-Depth Nutrition Comparison

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Important differences between macadamia and almonds

  • Macadamia has more manganese and vitamin B1; however, almonds are richer in vitamin E, vitamin B2, phosphorus, magnesium, copper, calcium, and zinc.
  • Almonds' daily need coverage for vitamin E is 167% more.
  • Macadamia contains 6 times more vitamin B1 than almonds. Macadamia contains 1.195mg of vitamin B1, while almonds contain 0.205mg.
  • Almonds contain less saturated fat.

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

Infographic

Macadamia vs Almonds 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 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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%
Contains more ManganeseManganese +89.6%
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%
~equal in Iron ~3.71mg

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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
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
Contains more FatsFats +51.8%
Contains more ProteinProtein +167.4%
Contains more CarbsCarbs +55.9%
Contains more WaterWater +224.3%
Contains more OtherOther +159.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Mono. FatMonounsaturated fat +86.6%
Contains less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +720.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +45.8%
Contains more SucroseSucrose +12.2%
Contains more GlucoseGlucose +142.9%
Contains more FructoseFructose +57.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.