Coconut vs. Macadamia Nut
Nutrition comparison of Coconut and Macadamia Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
macadamia nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and macadamia nut:
- Both coconut and macadamia nut are high in calories, dietary fiber, iron, potassium and saturated fat.
- Macadamia nut has more thiamin, riboflavin, niacin and Vitamin B6, however, coconut contains more folate.
- Macadamia nut is an excellent source of calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut and macadamia nut are high in calories. Macadamia nut has 103% more calories than coconut - coconut has 354 calories per 100 grams and macadamia nut has 718 calories.
For macronutrient ratios, coconut is heavier in carbs, lighter in fat and similar to macadamia nut for protein. Coconut has a macronutrient ratio of 4:16:80 and for macadamia nut, 4:7:89 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Macadamia Nut | |
|---|---|---|
| Protein | 4% | 4% |
| Carbohydrates | 16% | 7% |
| Fat | 80% | 89% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut and macadamia nut contain similar amounts of carbs - coconut has 15.2g of total carbs per 100 grams and macadamia nut has 13.4g of carbohydrates.
The carbs in coconut are made of 59% dietary fiber and 41% sugar, whereas the carbs in macadamia nut comprise of 61% dietary fiber, 31% sugar and 8% starch.
dietary fiber
Both coconut and macadamia nut are high in dietary fiber. Coconut has 13% more dietary fiber than macadamia nut - coconut has 9g of dietary fiber per 100 grams and macadamia nut has 8g of dietary fiber.
sugar
Coconut and macadamia nut contain similar amounts of sugar - coconut has 6.2g of sugar per 100 grams and macadamia nut has 4.1g of sugar.
Protein
protein
Macadamia nut has 134% more protein than coconut - coconut has 3.3g of protein per 100 grams and macadamia nut has 7.8g of protein.
Fat
saturated fat
Both coconut and macadamia nut are high in saturated fat. Coconut has 149% more saturated fat than macadamia nut - coconut has 29.7g of saturated fat per 100 grams and macadamia nut has 11.9g of saturated fat.
Vitamins
Vitamin C
Coconut has 371% more Vitamin C than macadamia nut - coconut has 3.3mg of Vitamin C per 100 grams and macadamia nut has 0.7mg of Vitamin C.
Vitamin E
Coconut and macadamia nut contain similar amounts of Vitamin E - coconut has 0.24mg of Vitamin E per 100 grams and macadamia nut has 0.57mg of Vitamin E.
Vitamin K
Coconut and macadamia nut contain similar amounts of Vitamin K - coconut has 0.2ug of Vitamin K per 100 grams and macadamia nut does not contain significant amounts.
The B Vitamins
Macadamia nut has more thiamin, riboflavin, niacin and Vitamin B6, however, coconut contains more folate. Both coconut and macadamia nut contain significant amounts of pantothenic acid.
| Coconut | Macadamia Nut | |
|---|---|---|
| Thiamin | 0.066 MG | 0.71 MG |
| Riboflavin | 0.02 MG | 0.087 MG |
| Niacin | 0.54 MG | 2.274 MG |
| Pantothenic acid | 0.3 MG | 0.603 MG |
| Vitamin B6 | 0.054 MG | 0.359 MG |
| Folate | 26 UG | 10 UG |
Minerals
calcium
Macadamia nut is an excellent source of calcium and it has 400% more calcium than coconut - coconut has 14mg of calcium per 100 grams and macadamia nut has 70mg of calcium.
iron
Both coconut and macadamia nut are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron per 100 grams and macadamia nut has 2.7mg of iron.
potassium
Both coconut and macadamia nut are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium per 100 grams and macadamia nut has 363mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, macadamia nut has more linoleic acid than coconut per 100 grams.
| Coconut | Macadamia Nut | |
|---|---|---|
| linoleic acid | 0.366 G | 1.303 G |
| other omega 6 | ~ | 1.944 G |
| Total | 0.366 G | 3.247 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut (Nuts, coconut meat, raw) and Macadamia Nut (Nuts, macadamia nuts, dry roasted, without salt added) .
Coconut g
()
|
Daily Values (%) |
Macadamia Nut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut or macadamia nut contain more calories in 100 grams?Both coconut and macadamia nut are high in calories. Macadamia nut has 100% more calories than coconut - coconut has 354 calories in 100g and macadamia nut has 718 calories.
Does coconut or macadamia nut contain more calcium?
Macadamia nut is a rich source of calcium and it has 400% more calcium than coconut - coconut has 14mg of calcium in 100 grams and macadamia nut has 70mg of calcium.
Does coconut or macadamia nut contain more iron?
Both coconut and macadamia nut are high in iron. Coconut is very similar to coconut for iron - coconut has 2.4mg of iron in 100 grams and macadamia nut has 2.7mg of iron.
Does coconut or macadamia nut contain more potassium?
Both coconut and macadamia nut are high in potassium. Coconut is very similar to coconut for potassium - coconut has 356mg of potassium in 100 grams and macadamia nut has 363mg of potassium.