Macadamia vs. Coconut — In-Depth Nutrition Comparison

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A recap on the differences between macadamia and coconut

Macadamia has more manganese, vitamin B1, copper, magnesium, vitamin B6, iron, vitamin B3, and vitamin B2; however, coconut is higher in selenium.
Macadamia covers your daily manganese needs 114% more than coconut.
Coconut contains 18 times less vitamin B1 than macadamia. Macadamia contains 1.195mg of vitamin B1, while coconut contains 0.066mg.
Macadamia has less saturated fat.
The glycemic index of coconut is higher.

Food varieties used in this article are Nuts, macadamia nuts, raw and Nuts, coconut meat, raw.

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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.

Macadamia

Coconut

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%

Contains more SeleniumSelenium

+180.6%

~equal in Potassium ~356mg

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.

Macadamia

Coconut

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%

Contains more Vitamin CVitamin C	+175%
Contains more FolateFolate	+136.4%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	58.877g	1.425g	144%
Manganese	4.131mg	1.5mg	114%
Vitamin B1	1.195mg	0.066mg	94%
Saturated fat	12.061g	29.698g	80%
Fats	75.77g	33.49g	65%
Copper	0.756mg	0.435mg	36%
Magnesium	130mg	32mg	23%
Calories	718kcal	354kcal	18%
Vitamin B6	0.275mg	0.054mg	17%
Iron	3.69mg	2.43mg	16%
Selenium	3.6µg	10.1µg	12%
Vitamin B3	2.473mg	0.54mg	12%
Phosphorus	188mg	113mg	11%
Vitamin B2	0.162mg	0.02mg	11%
Protein	7.91g	3.33g	9%
Vitamin B5	0.758mg	0.3mg	9%
Polyunsaturated fat	1.502g	0.366g	8%
Calcium	85mg	14mg	7%
Folate	11µg	26µg	4%
Vitamin C	1.2mg	3.3mg	2%
Fiber	8.6g	9g	2%
Zinc	1.3mg	1.1mg	2%
Vitamin E	0.54mg	0.24mg	2%
Choline		12.1mg	2%
Sodium	5mg	20mg	1%
Protein per 100 calories	1.1g	0.94g	N/A
Calories per 10 g protein	908kcal	1063kcal	N/A
Weight per 100 calories	14g	28g	N/A
Unsaturated / Saturated Fat ratio	5	0.06	N/A
Net carbs	5.22g	6.23g	N/A
Carbs	13.82g	15.23g	0%
Potassium	368mg	356mg	0%
Sugar	4.57g	6.23g	N/A
Starch	1.05g		0%
Vitamin K		0.2µg	0%
Tryptophan	0.067mg	0.039mg	0%
Threonine	0.37mg	0.121mg	0%
Isoleucine	0.314mg	0.131mg	0%
Leucine	0.602mg	0.247mg	0%
Lysine	0.018mg	0.147mg	0%
Methionine	0.023mg	0.062mg	0%
Phenylalanine	0.665mg	0.169mg	0%
Valine	0.363mg	0.202mg	0%
Histidine	0.195mg	0.077mg	0%
Fructose	0.07g		0%